Emerging research highlights how a range of physical activities, from racket sports to mind sports like chess, support brain adaptability, improve cognition, and may offer protective benefits against decline.
Exercise does more than strengthen the heart and muscles.It also changes what happens in the brain. According to the Dutch article by Chantal Van Wees, clinical neuropsychologist Erik Scherder says physical activity increases blood flow to the brain, giving nerve cells more oxygen and nutrients, while also encouraging the processes that help create and maintain connections between brain cells. Marit Ruitenberg, a neuropsychology lecturer at Leiden University, says that same activity supports neuroplasticity: the brain’s ability to adapt, learn and reorganise itself.
That matters because movement is tied not just to fitness but to memory, learning and coordination. Research cited by Cleveland Clinic and Mayo Clinic also points to exercise improving thinking skills by boosting circulation in the brain and supporting the growth of new blood vessels, which can make the brain work more efficiently. Review studies published on PubMed and in a systematic review on PMC similarly link regular exercise to structural changes such as new nerve connections, which are associated with better cognition.
Not all sports challenge the brain in the same way. Ruitenberg says racket sports such as tennis, padel and badminton demand quick prediction and split-second decisions, because players must judge speed, direction and timing under pressure. Tai chi, by contrast, relies on slow, precise movements that sharpen balance, attention and body awareness. Scherder says dance also gives the brain a demanding workout by combining rhythm, memory, coordination and spatial judgement.
The article notes that martial arts such as karate, judo and kickboxing can further test reaction time and self-control, although Scherder warns that contact sports involving repeated blows to the head require special caution. By comparison, endurance sports such as running, cycling and swimming may look less complex, but they still help the brain by reducing stress and improving mood. Researchers now think chemicals including endocannabinoids may contribute to the calm, lifted feeling known as a runner’s high.
Team sports add another layer of difficulty because players must constantly track teammates, opponents and open space. Even precision sports such as darts and archery can be mentally demanding, especially when concentration and hand-eye co-ordination are key. Yoga, meanwhile, appears to support body awareness and may soften the stress response. Ruitenberg says there is no single best sport for brain health, and the most important factor is choosing an activity someone enjoys enough to keep doing.
The article also points to a possible benefit from denksport, or mind sport. Games such as chess, draughts and bridge call on planning, memory and anticipation, which may help explain why some elite athletes use them to sharpen tactical thinking. Scherder says the common thread between sport and mind sport is the same question: what happens next?
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
