{"id":5819,"date":"2026-01-07T14:11:43","date_gmt":"2026-01-07T22:11:43","guid":{"rendered":"https:\/\/wrwofficial.com\/index.php\/2026\/01\/07\/brain-health-challenge-workouts-to-strengthen-your-brain\/"},"modified":"2026-01-07T14:11:47","modified_gmt":"2026-01-07T22:11:47","slug":"brain-health-challenge-workouts-to-strengthen-your-brain","status":"publish","type":"post","link":"https:\/\/wrwofficial.com\/index.php\/2026\/01\/07\/brain-health-challenge-workouts-to-strengthen-your-brain\/","title":{"rendered":"Brain Health Challenge: Workouts to Strengthen Your Brain"},"content":{"rendered":"<p><\/p>\n<div>\n<div class=\"nav-container svelte-1d6g1a9\">\n<div class=\"nav-inner svelte-1d6g1a9\">\n<p class=\"nav-kicker svelte-1d6g1a9\">The 5-Day Brain Health Challenge<\/p>\n<p class=\"nav-intro svelte-1d6g1a9\">A sharper, more resilient mind starts here.<\/p>\n<nav class=\"svelte-1d6g1a9\"><!--[--><!--[--><!--]--><!--[--><!--]--><!--[--><!--]--><!--[1--><!--]--><!--[1--><\/p>\n<div class=\"inactive nav-item   svelte-1d6g1a9\">\n<p class=\"svelte-1d6g1a9\"><span class=\"day svelte-1d6g1a9\">Friday<\/span> <span class=\"g-check svelte-1d6g1a9\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"56\" height=\"56\" viewbox=\"0 0 56 56\" fill=\"none\"><ellipse cx=\"28\" cy=\"28\" rx=\"28\" ry=\"28\" transform=\"rotate(180 28 28)\" fill=\"var(--check-inactive)\"\/><path d=\"M45.5896 18.2208L41.4561 14L22.1367 33.5881L14.5731 25.949L10.4102 30.1401L22.1367 42L45.5896 18.2208Z\" fill=\"rgba(255, 255, 255, 0.6)\"\/><\/svg><!----><\/span><\/p>\n<p class=\"svelte-1d6g1a9\"><span class=\"nav-hed svelte-1d6g1a9\">Make 5 Appointments<\/span><\/p>\n<\/div>\n<p><!--]--><!--]--><\/nav>\n<\/div>\n<\/div>\n<p><!----> <!----> <!--[2--><!--[--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!---->Today, you\u2019re going to do perhaps the single best thing for your brain.<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><!----><\/p>\n<figure class=\"g-wrapper  svelte-19s2qxj\" style=\"--g-wrapper_hed-text-wrap:balance\"><!--[!--><!--]--> <!--[!--><!--]--> <!----> <!--[!--><!--]--><!----><\/figure>\n<p><!----><!----><!--]--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!---->When I asked neurologists about their top behaviors for brain health, they all stressed the importance of physical activity.<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!---->\u201cExercise is top, No. 1, when we\u2019re thinking about the biggest bang for your buck,\u201d said Dr. Gregg Day, a neurologist at the Mayo Clinic.<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!----><a href=\"https:\/\/www.nature.com\/articles\/s41562-020-0851-8\">Numerous studies<\/a> have shown that people who exercise regularly tend to perform better on attention, memory and executive functioning tests. There can be a small cognitive boost <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30560422\/\">immediately after a workout<\/a>, and the <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6404470\/\">effects are sustained<\/a> if people <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7357295\/\">exercise consistently<\/a>. And while staying active can\u2019t guarantee you won\u2019t develop dementia, over the long term, it is associated with a <a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2841638\">lower risk<\/a> of it.<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!---->Researchers think that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40157803\/\">moving your muscles benefits your brain<\/a> in part because of special signaling molecules called exerkines. During and after a workout, your muscles, fat and other organs release these molecules into the bloodstream, some of which make their way up to the brain. There, those exerkines go to work, helping to facilitate the growth of new connections between neurons, the repair of brain cells and, possibly, the birth of new neurons.<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!---->Exercise also appears to improve blood flow in the brain. That ramps up the delivery of good things to brain cells, like oxygen, glucose and those amazing exerkines. And it helps remove more bad things, namely toxic proteins, like amyloid, that can build up and damage brain cells, increasing the risk for Alzheimer\u2019s.<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!---->All of the changes brought on by exercise are \u201cessentially allowing your brain to age more slowly than if you\u2019re physically inactive,\u201d said Kirk Erickson, the chair of neuroscience at the AdventHealth Research Institute.<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!---->The benefits are particularly pronounced in the hippocampus, a region critical for learning and memory. In older adults, the hippocampus shrinks 1 to 2 percent a year, and it is one of the main areas affected by Alzheimer\u2019s. Researchers think physical activity helps to <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3041121\/\">offset some of that loss<\/a>.<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><!----><!--]--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!---->The best exercise you can do for your brain is the one you\u2019ll do consistently, so find something that you enjoy and that fits easily into your life.<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!---->Walking is one option; two neurologists I spoke to said they got their exercise in by walking at least part of the way to their offices. Recent research suggests that just <a href=\"https:\/\/www.nytimes.com\/2025\/11\/03\/well\/mind\/dementia-steps-study.html\">a few thousand steps a day<\/a> can reduce the risk of dementia. It\u2019s important to get your heart rate up, though, so \u201cwalk as though you\u2019re trying to get somewhere on time,\u201d said Dr. Linda Selwa, a clinical professor of neurology at the University of Michigan Medical School.<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!---->Or you could try swimming, cycling, Pilates, weight lifting, yoga, pickleball, dancing, gardening \u2014 any type of physical exertion can be beneficial.<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!---->If the thought of working out feels like a drag, try pairing it with something else you enjoy doing, like listening to an audiobook. This is a trick that Katherine Milkman, a professor who studies habits at The Wharton School of the University of Pennsylvania, calls \u201ctemptation bundling.\u201d<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><!--[--><!--[!--><!----><\/p>\n<p class=\"g-text  svelte-19nwvmi\"><!--[--><!---->For Day 3, we\u2019re asking you to spend at least 20 minutes exercising for your brain. Go for a walk with your accountability partner if they\u2019re nearby. (If not, call them and do a walk-and-talk.) Or let us find you a new workout to try, using the tool below. As usual, we can all meet in the comments to catch up and check in.<!----><!--]--><!----><\/p>\n<p><!----><!--]--><!--]--><!----><!--]--><!--[--><!----><\/p>\n<div>\n<div class=\"game-wrapper wrapper-screen-0 svelte-c9kyp\">\n<div class=\"game screen-0 svelte-c9kyp\" id=\"game-top\"><!--[--><!--[--><\/p>\n<div class=\"g-cover-slide svelte-c9kyp\">\n<div class=\"movie-vid-wrapper svelte-c9kyp\"><\/div>\n<p> <button class=\"start svelte-c9kyp\" id=\"game-start\"\/> <span class=\"start-visible-button svelte-c9kyp\">Start here<\/span><\/div>\n<p><!--]--><!--]--> <!--[!--><!--]--><\/div>\n<\/div><\/div>\n<p><!----><!--]--><!--]--><!--]--> <!----><\/div>\n","protected":false},"excerpt":{"rendered":"<p>The 5-Day Brain Health Challenge A sharper, more resilient mind starts here. Friday Make 5 Appointments Today, you\u2019re going to do perhaps the single best thing for your brain. When I asked neurologists about their top behaviors for brain health, they all stressed the importance of physical activity. \u201cExercise is top, No. 1, when we\u2019re [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5820,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[327],"tags":[244,2228,127,2236,879],"class_list":{"0":"post-5819","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-brain","9":"tag-challenge","10":"tag-health","11":"tag-strengthen","12":"tag-workouts"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.0 (Yoast SEO v26.0) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Brain Health Challenge: Workouts to Strengthen Your Brain - Well Rooted Wellness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wrwofficial.com\/index.php\/2026\/01\/07\/brain-health-challenge-workouts-to-strengthen-your-brain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Brain Health Challenge: Workouts to Strengthen Your Brain\" \/>\n<meta property=\"og:description\" content=\"The 5-Day Brain Health Challenge A sharper, more resilient mind starts here. Friday Make 5 Appointments Today, you\u2019re going to do perhaps the single best thing for your brain. 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