Exercise and brain health are more linked than you know! Using movement to sharpen your mind at work is an easy way to give yourself the boost you don’t realise you need. Research on exercise and brain health consistently shows that regular movement sharpens memory, lifts mood and gives you more mental energy to lead your team well.
Here at IEDM, we built our culture around this idea long before it became a talking point. An outstanding work-life balance is essential to productivity, so we created a structure that encourages our people to prioritise their physical and mental health every single week.
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Why We Built Exercise Into Our Work Culture
Combined with our four-day workweek, IEDM contributes towards a gym membership of each employee’s choosing. Whether that is a boxing club, a running group or a standard gym membership, the goal is the same. Our team should feel strong enough physically to work as efficiently as possible.
This is not a wellness perk we added for show. Exercise and cognitive function are closely linked, and a team that moves regularly is a team that:
- Thinks more clearly
- Solves problems faster
- Handles pressure better
Some of our team members train for in cycling events like the 94.7, and most recently, have fallen into the groove of reformer pilates! The common thread is that movement, in whatever form suits the person, becomes part of how they work.
What Science Actually Says About Exercise and Brain Health
Neuroplasticity and Memory
Exercise supports neuroplasticity. This is the brain’s ability to form new connections and adapt. This matters directly for memory retention and learning. Aerobic exercise in particular has been linked to changes in the hippocampus, the part of the brain responsible for forming new memories.
In practical terms, this means that the benefits of exercise for the brain are not just about feeling good. They translate into a genuine ability to learn new skills, retain information and apply it under pressure.
Mood, Focus and Brain Chemistry
Physical activity triggers the release of chemicals such as endorphins, dopamine and serotonin, while helping to regulate cortisol, the hormone linked to stress. This combination is a large part of why exercise and mood improvement go hand in hand.
For business owners managing a team through stressful periods, this is not a small detail. A workforce with better mood regulation and lower stress hormones is a workforce that communicates better and makes clear decisions.
Energy for Mental Performance
Exercise and cognitive performance are connected because movement quite literally gives your brain more power to work with. Physical activity encourages your body to build new mitochondria within your cells over time, increasing your capacity to produce energy.
This gives your brain more fuel to work with, supporting focus, processing speed and mental clarity throughout the day.
How Much Exercise You Actually Need for Cognitive Health
Fortunately, you don’t need vigorous exercise or an expensive gym membership to protect your brain health. Aim for roughly 20 to 45 minutes of moderate exercise a day, or 10 to 20 minutes if it’s vigorous, plus two strength sessions a week.
Aerobic simply means anything that gets your heart rate up. A brisk walk, a home workout or even cycling to a meeting all count. What matters most is showing up regularly, not pushing hard.
Best Types of Exercise for Brain Health and Focus
Different forms of movement support the brain in slightly different ways, so there is no single best option. What matters is finding something you will actually stick to.
Aerobic and Cardiovascular Exercise
Activities such as walking, running, cycling and swimming do more than raise your hear rate. These aerobic exercises are strongly associated with improved memory and processing speed.
Walking for brain health is often underrated simply because it feels too simple. But, it remains one of the most sustainable habits for busy professionals.
Strength and Resistance Training
Strength training for brain health is gaining recognition alongside aerobic exercise. Building muscle supports better blood flow and has been associated with improved executive functions like:
- Planning
- Decision making
- Self control.
Low Intensity Movement
Yoga and Pilates combine physical movement with breathing and focus techniques. This can support mental clarity and reduce brain fog, particularly during high stress periods.
High Intensity Options
For those with limited time, short bursts of HIIT can deliver cardiovascular and cognitive benefits in a fraction of the time of a longer session. This makes it a practical option for business owners managing packed schedules.
Of late, Hyrox competitions and training have taken over South Africa’s gym scene! It’s a great way to get out of your comfort zone and have a super great HIIT workout.
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Building a Workplace That Takes Brain Health Seriously
Exercise is not a side benefit to a productive workplace. It is one of the clearest, most accessible ways to support memory, focus, mood and long-term cognitive health in your team.
At IEDM, we have built our culture on this foundation. We’ve seen the shift in ourselves and each other. So if you want to give yourself the boost you deserve, and to sharpen your mind ar work – find an exercise to fall in love with.
If you want to work with a team that takes work culture as seriously as it takes results.
FAQ About Exercise and Brain Health
Exercise improves brain health by supporting neuroplasticity, increasing blood flow to the brain and encouraging the release of mood regulating chemicals such as endorphins and dopamine. Over time, this supports memory, focus and overall cognitive function.
Current guidance suggests 150 to 300 minutes of moderate aerobic activity per week, or 75 to 150 minutes of vigorous activity. Consistency matters more than intensity, so shorter regular sessions are generally more effective than occasional long ones.
Yes. Physical activity increases blood flow and oxygen to the brain, which can reduce feelings of brain fog and support mental clarity, particularly when combined with adequate sleep and stress management.
Regular physical activity is associated with a lower risk of cognitive decline and supports what researchers call cognitive reserve.
It is not a guaranteed prevention method, but it is one of the most consistently supported lifestyle habits for healthy brain ageing.
