As Alzheimer's disease and other forms of dementia continue to rise, many people are looking for ways to protect their brain health as they age. One neurophysiologist believes one physical exercise may stand above the rest when it comes to the brain. In a recent episode of The Diary of a CEO podcast, neurophysiologist Louisa Nicola, whose mission is to "end Alzheimer's disease," according to her profile on Instagram @ louisanicola_, was asked which single exercise she would choose if she could do only one for the rest of her life to protect her brain.
Nicola argued that the exercise engages nearly the entire body. "If done correctly, the deadlift can use almost every muscle in your body," she said, listing muscles including the erector spinae (deep back muscles extending from the pelvis to the base of the skull), glutes, quadriceps, serratus anterior (a muscle on the side of the chest), and calves. Recruiting so many muscle groups at once, the movement would also be comparable to a barbell squat, she said.
She also suggested that lifting heavier weights places greater demands on the brain. "I want both men and women lifting heavy because…think of your brain as real estate," Nicola said. "There's real estate in your brain reserved for lifting heavy." According to Nicola, moving heavier loads requires more neural resources, resulting in a greater "neural drive" that she believes benefits the brain.
The discussion comes amid growing concern over dementia worldwide. Alzheimer's disease is the most common cause of dementia, a condition characterized by progressive declines in memory, thinking, and everyday functioning. Alzheimer's disease is responsible for around 60 to 80 percent of dementia cases, according to the Alzheimer's Association.
While experts continue to search for treatments and preventive strategies, physical activity is increasingly recognized as one of the most important modifiable lifestyle factors associated with healthy aging and reduced dementia risk. Physicians who spoke to Newsweek noted that while the deadlift is beneficial for brain health, no single exercise has been proven to prevent Alzheimer's disease. Joanna Fong-Isariyawongse, a triple board-certified neurologist, sleep specialist, and epileptologist, told Newsweek that there's "some nuance" to the idea that one exercise is best or that heavier lifting is always better.
Research suggests different forms of exercise support different aspects of brain health, she explained. Resistance training appears particularly helpful for overall cognition; aerobic activities, such as brisk walking, benefit memory, while balance-focused exercises, such as tai chi, have performed well in recent studies involving older adults, she noted. "So, rather than one single exercise, a combination tends to offer the broadest protection," Fong-Isariyawongse said.
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