3 Unexpected Exercises That Could Grow Your Brain’s Memory Center.

Results from the last decades of key research 

By Austin Perlmutter, MD

Deep in the temporal lobes of your brain, you have two fascinating structures that are key to the creation of long-term memory. These regions are called hippocampi (each one is a hippocampus) and they are essential for learning and remembering. Importantly, the size of the hippocampus tends to shrink as we age (about 1% per year in general) but is much faster (about 3-5% a year) in people with mild cognitive impairment and Alzheimer’s disease. Shrinkage of the hippocampus is believed to lead to worse memory. Given the role of the hippocampus shrinkage in memory issues, it’s exceptionally noteworthy that exercise has been shown to not only slow the rate of shrinkage, but even help grow these areas of the brain. In this article, we are covering 3 studies on specific exercises that may slow shrinkage of and even help grow the hippocampus.

1.    Walking could help grow the hippocampus (Erickson et al., 2011)

In one of the most notable exercise trials to date, a team of researchers looked at the effect of an inclined treadmill walking exercise intervention on the size of the hippocampus in healthy volunteers. They started with 120 older adults (average age about 66) who were dementia free, and randomized half of them to a stretching group and the other half to a graded walking exercise group for 3 days a week for 40 minutes a session.

Brain scans were collected at the start, at 6 months, and at the completion of the study (12 months). The results were surprising. The walking group experienced a relative growth of about 2% in the right and left hippocampal sizes, while the stretching group showed a shrinkage of about 1.4% in each side. To put this into context, these results demonstrated that a regular aerobic exercise routine for one year could offset age-related shrinkage in the brain’s memory center by up to 2 years!

2.    Resistance training could fight hippocampal atrophy Riberio et al., 2025

Unlike aerobic exercise which may preferentially boost cardiovascular fitness, resistance training may be more beneficial for muscle growth and bone strength. As it relates to the brain, resistance training exercises like weight training or resistance bands may also have a protective effect on the hippocampus.

In a 2025 trial, researchers randomized adults with mild cognitive impairment to two groups. Half got resistance training for 24 weeks and half did not. Brain imaging and cognitive testing occurred at the start and end of the period. While the control group showed a shrinkage in the gray matter of the hippocampus, the resistance training showed preservation of the volume of the right hippocampus.  

Despite the known benefits of resistance training for muscle strength, metabolic health, bone density, and most recently brain health, only about one-third of American adults meet the recommendation to engage in muscle-strengthening activities at least twice per week. You don’t need an expensive gym membership or hours of free time to start building muscle strength. Begin by setting aside just 15–20 minutes twice a week for simple exercises like squats, lunges, push-ups, and planks. Resistance bands, dumbbells, or even your own body weight can provide an effective workout.

For my full video on top exercises for brain health, head HERE

3.    Dancing could help grow a key area of the hippocampus: Rehfeld et al., 2017

While aerobic and resistance training are each great for the brain, several recent studies have highlighted the potential for more cognitively challenging exercises to have a uniquely beneficial effect on the brain. One such study is a small 2017 trial where, researchers had older adults either engage in 18 months of an exercise protocol involving aerobic, flexibility and resistance exercise exercises or do an 18-month dancing intervention. Participants did up to two 90-minute sessions per week during this period and had brain imaging at the start and end of the study. The great news is that both exercise groups showed growth in their hippocampus. However, the dancing group uniquely showed growth in a part of the hippocampus called the dentate gyrus, which is the region associated with growth of new neurons.

Putting it all together, exercise remains a top way to keep your brain sharp but may also help to structurally and functionally rewire the brain for resilience against aging. Aerobic, resistance and more cognitively engaged movement may all specifically help protect the brain’s memory hub. In future blogs, I’ll continue to provide updates on this amazing topic, so make sure you’re subscribed for the latest info!  

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This content is for informational and educational purposes only and does not constitute medical advice. Please consult with a qualified healthcare provider before making significant changes to your diet or lifestyle.