The Top Exercise for Improving Women's Cognitive Function and How to Incorporate It Into Your Schedule

Zone 2 cardio, which involves moderate exertion at 6070% of your maximum heart rate, has become quite popular. This type of exercise is gentle on the body, minimizing stress and avoiding the temporary cortisol spikes linked to more demanding workouts. Many women, especially those in midlife, favor this zone, according to Louisa Nicola, MMed, a neurophysiologist in New York studying Alzheimers disease in women.

However, integrating zone 5 cardio, reaching roughly 90% of your maximum heart rate, can provide additional brain benefits. Physical activity of any intensity promotes brain health by reducing inflammation, increasing blood flow and oxygen delivery, and boosting proteins that support neural growth and connectivity. High-intensity cardio can amplify these effects and introduce benefits that moderate workouts may not trigger.

Research supports this. A 2024 study in older adults found that short bursts of zone 5 cardio with recovery intervals improved memory performance and helped preserve the hippocampus compared to lower-intensity exercise. Similarly, a 2020 study reported that high-intensity interval training (HIIT) enhanced cognitive flexibility in older adults, a benefit not observed with moderate continuous training or resistance workouts.

How High-Intensity Cardio Supports Brain Function

Short, vigorous bouts of cardio elevate VO max, indicating greater cardiorespiratory fitness. Nicola explains that increased blood flow to the brain during these exercises is crucial, as the brain requires a constant supply of oxygenated blood. Studies have linked higher VO max with improved memory, decision-making, processing speed, and reduced dementia risk.

This is particularly important for perimenopausal women, as declining estrogen levels can reduce muscle mass and fitness. Maintaining high-effort cardio helps mitigate these changes and protect brain health. Zone 5 exercise also promotes the release of brain-derived neurotrophic factor (BDNF), a protein that supports neural growth and connections, which correlates with enhanced cognitive performance.

Moreover, intense cardio activates fast-twitch muscle fibers, which decline with age. Using these fibers improves communication between muscles and the brain, enhancing coordination and agility, and lowering the risk of falls, which indirectly supports cognitive longevity.

Incorporating Zone 5 Cardio into Your Routine

High-intensity workouts are time-efficient, often requiring only a few short sessions per week. Nicola advises women with limited time to prioritize zone 5 cardio and strength training, leaving lower-intensity activities like walking or jogging as optional additions.

Begin with brief intervals, such as 2030 seconds of maximum effort followed by 4060 seconds of rest, repeated 510 times. Those with more cardio experience can extend the work period, like performing two minutes of intense effort followed by two minutes of recovery, repeated for 20 minutes.

The gold standard for high-intensity cardio is the Norwegian 4x4 protocol: four minutes at maximum intensity, three minutes of lighter activity, repeated four times. However, for most people, shorter bursts are safer and more practical. Listen to your bodystop immediately if you feel lightheaded or experience abnormal symptoms, as overexertion can counteract benefits.

The Benefits of High-Intensity Cardio for Brain Health

The trend of Zone 2 cardio has gained significant popularity, especially among women in midlife, due to its moderate exertion and minimal stress on the body. However, incorporating higher-intensity exercises, such as Zone 5 cardio, can offer additional cognitive benefits that moderate exercises may not trigger. Research shows that short, intense bursts of cardio can improve brain function, promote brain-derived neurotrophic factor (BDNF), and enhance memory performance. These effects are particularly valuable for aging individuals, including women experiencing perimenopause, who are at risk of cognitive decline.

Studies have indicated that high-intensity cardio, which involves reaching roughly 90% of one's maximum heart rate, promotes blood flow to the brain, providing essential oxygen and nutrients. This boost in circulation supports memory, decision-making, and cognitive flexibility, while also reducing inflammation. Notably, research on older adults has demonstrated that short intervals of high-intensity exercise can help preserve hippocampal volume, a key brain structure involved in memory, thus reducing the risk of dementia.

For those looking to incorporate Zone 5 cardio into their routine, experts suggest starting with shorter intervals of maximum effort followed by recovery periods. Such exercises are not only efficient but also effective in improving brain health and maintaining physical fitness, making them a valuable addition to any workout plan.

Sources:

• The Best Brain-Boosting Workout for Women—and How to Fit It Into Your Routine