What is the single best thing you can do for brain health?
The single best-evidenced intervention for brain health is aerobic exercise. It is the only lifestyle factor with strong, replicated evidence across multiple cognitive domains — including neurogenesis (growing new brain cells), improved executive function, and significantly slower age-related cognitive decline.
| Intervention | Evidence quality | Effect size |
|---|---|---|
| Aerobic exercise (150 min/wk) | Very strong — dozens of RCTs | Large |
| Quality sleep (7–9 hrs) | Very strong | Large |
| Mediterranean/MIND diet | Strong — multiple cohort studies | Moderate |
| Mindfulness meditation | Moderate — growing evidence | Moderate |
| Social engagement | Moderate — difficult to study | Moderate |
| Omega-3 supplements | Moderate — some RCTs | Small |
| Commercial brain training | Weak — narrow transfer only | Very small |
The evidence-based target: 150 minutes per week of moderate-intensity cardio (where you can speak but not sing), or 75 minutes of vigorous activity. This is equivalent to 30 minutes of brisk walking 5 days a week. Take the Reaction Time test before and after a 6-week exercise programme to measure cognitive improvement objectively.
Measure your cognitive baseline
Free — no account needed — results in minutes.
Quick Answer
Aerobic exercise. It is the only intervention with strong, replicated evidence for neurogenesis, improved executive function, and slower age-related cognitive decline. 150 minutes per week of moderate-intensity cardio is the evidence-based target.
Related Test
More Questions
Go deeper
The Science Page
Peer-reviewed research and full methodology.