Best Exercise For Your Brain (according to science)

A highlight of the week :

I remember walking a lot in my college days with brick-heavy books in my hand, reading for hours. 

I didn't know about step counts and zone 2 cardio back then, but I did know that walking helped me remember things and memorise them better.

Now in the era of podcasts and audiobooks, I observed that I can recollect a thing I learnt along with the place where I had listened to it. 

As I sit peacefully in front of my laptop with a warm cup of coffee, I see a pattern emerging. 

This simple act of putting one foot in front of another and pushing ourselves forward is a complex jugglery of signals running throughout our brain, eyes, ears and feet. 

It shakes up our brain and gets more blood flowing through our skull. 

walking can increase blood flow to the brain by approximately 10-20% during moderate-intensity exercise, with the increase becoming less pronounced at higher exercise intensities; this means that while walking at a brisk pace, you can expect a noticeable rise in cerebral blood flow compared to resting state.

It also boosts BDNF (Brain-Derived Neurotrophic Factor)—a protein essential for learning and memory. (No wonder I could recall obscure medical facts better when I walked while studying!)

Walking engages the prefrontal cortex, the part of the brain responsible for problem-solving and decision-making. A study from Stanford University (2014) found that walking can increase creative thinking by up to 60%

Helps reduce cortisol (stress hormone) levels, reducing stress & improving focus

So how can we follow in the footsteps of such great minds and bring ourselves closer to greatness?

Start small:

Start with 10-minute walks and gradually increase up to 1 hr or more. 

It takes typically 1.5 hrs to walk 10000 steps and burn roughly 300-400 calories. 

I see no harm in burning some fat while getting smarter and feeling relaxed. 

Decide the pace : 

Brisk walking is always better than lazy walking. Aim for completing 1km or more in 15 minutes. It also gives you many physical health benefits of a cardiovascular workout like improved lung capacity and heart health. 

Outdoor vs indoor : 

A person walking indoors – on a treadmill in a room facing a blank wall – or walking outdoors in the fresh air produced twice as many creative responses compared to a person sitting down, one of the experiments found.

But overall, walking any which way is more beneficial compared to sitting. 

Make it a habit : 

This is the trickiest part about improving our health. You have to be consistent, disciplined and all of that repetitive nonsense. But here's the cool part, none of this feels heavy if you slide it into your daily routine till it becomes as unnoticeable as brushing your teeth.

For example, I get down from the autorickshaw a few hundred meters from my house to cover a few hundred steps. I walk to the gym with my wife in the morning and we catch up on our plans for the day. I sometimes put in a nice podcast/audiobook or catch up with friends over a call while walking. 

Good habits are worth being fanatical about.

More the merrier 

👉️ Try mixing different activities with walking. I recently learned about walking meditation. Try that if you like a soothing female instructing you in your ears while you walk.

👉️Take thinking walks. A walk just to help think and sort out things in your head. 

👉️Hold walking meetings – Discuss ideas with colleagues while strolling for better focus.

Walking isn’t just exercise; it’s an upgrade for your brain. So, if you ever feel stuck, stressed, or sluggish—walk it out!

What’s your favourite way to walk and think? Hit reply and let me know!

Stay sharp,

Dr. Vishal.