YOUR BRAIN MAY not be a muscle, but there are ample ways to keep it strong throughout your lifetime. And the more positive habits you practice, the bigger the benefits. Research has found that people who started healthy behaviors like being physically active and following a healthy diet in early adulthood had better cognitive performance and healthier brain structures later in life, because it is likely that these actions help build their mental reserves and increase the brain’s resilience.
So what exactly do you need to do to help keep your gray matter in gear year after year? The formula is pretty straightforward, says Arjun V. Masurkar, MD, PhD, an associate professor in the department of neurology at NYU Grossman School of Medicine and a neurologist at NYU Langone Health in New York City.
Lifestyle changes that help other parts of your body—especially your heart—will also boost your brainpower. The habits that support both don’t have to be complicated. The following six science-backed strategies can help strengthen your memory, focus, and mental stamina now—and help protect your cognitive health for years to come.
Running, brisk walking, cycling, swimming, and other activities that elevate your heart rate strengthen your cardiovascular system and support healthy blood flow to the brain. Regular physical activity across adulthood has also been linked with a larger hippocampus, the brain region central to memory. But don’t stop at cardio.
A 2026 review of multiple studies found that resistance training can benefit overall cognition, executive function, working memory, and processing speed in healthy adults. In other words, the smartest training plan is one that works your muscles as well as your heart. Your Brain Boost: At a minimum, follow the CDC’s adult physical activity recommendations: Get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week—which equates to roughly 30 minutes of brisk walking five days a week or 25 minutes of running three days a week—plus two strength-training days that work all your major muscle groups.
THE POSITIVE HEART-BRAIN connection extends to what you eat. Masurkar recommends a heart-healthy diet that emphasizes healthy fats, limits unhealthy fats, and keeps calories in check. Fruits, vegetables, and whole grains fit naturally into that framework, helping support the blood vessels that supply the brain.
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