Your ultimate brainpower workout

By Jennifer Matlack

updated 12:10 p.m. ET Oct. 4, 2009

The road to a fit mind isn't paved in crossword puzzles alone. In fact, walking that road can also give your gray matter a boost, according to top researchers. "Exercise is as close to a magic bullet as brain fitness gets," says John Medina, PhD, director of the Brain Center for Applied Learning at Seattle Pacific University. Physical activity bathes neural tissue in oxygen-rich blood, increasing the production of chemicals that improve memory, attention, and problem-solving.

When sedentary adults in one study jogged for half an hour 2 or 3 times a week for 12 weeks, their memory and ability to juggle tasks improved by 30 percent. Just as important: Inactivity stops this process. When the participants returned to their couch potato ways, they lost 10 percent of the gain after 6 weeks.

To create the ultimate brainpower workout, we developed this 7-day plan based on cutting-edge research that will wake you up above the neck while still delivering the calorie-torching, body-toning benefits of ordinary workouts. The twist: Simple tweaks such as choosing scenic walking routes, closing your eyes while strength-training, and even playing catch activate areas of your brain that regular exercise doesn't challenge. Follow along for a week's worth of workouts, then continue to use the strategies below as often as possible, whether you repeat the 7-day plan or incorporate the techniques into your own routine.

Day 1: Take a nature walk
Why it's a brain booster: University of Michigan researchers found that memory and attention improved 20 percent when people walked in a park versus an urban environment. Natural settings have a restful effect, allowing the brain to better process information, says study co-author Marc Berman, a PhD candidate and psychology researcher. Busy surroundings — noisy traffic, colorful billboards, and throngs of people — clamor for attention and distract you. An iPod can do the same, so leave it at home to emerge calmer, more focused — and better able to tackle your to-do list.

Day 2: Connect with your senses
Why it's a brain booster: Studies have long shown that tai chi improves balance. Now research demonstrates it may also protect the area of the brain responsible for the sense of touch, which tends to fade rapidly after 40. In a recent Harvard study, 50-to 60-year-olds who did tai chi had a more acute sense of feeling in their fingertips, equivalent to that of people nearly half their age. Improved sensation can help you thread a needle, savor hugs from loved ones, or react quickly to a hot stove; as you age, it also helps prevent falls. Tai chi's controlled movements strengthen nerve pathways to the fingers and toes, which become less responsive without practice, says study author Catherine Kerr, PhD. Try it at prevention.com/taichi.

Day 3: Add in speed
Why it's a brain booster: A 2007 study found that exercisers who did two 3-minute sprints memorized new words 20 percent faster afterward than those who skipped the workout. Cardio exercise increases blood flow, triggering growth in the area of the hippocampus responsible for memory and verbal learning, research shows. The proliferation of new brain cells may actually be linked to a bigger brain. In a University of Pittsburgh study, the most aerobically fit had an average 7 percent larger hippocampus size than their sofa-sitting peers did. (A small hippocampus may be to blame for forgetting appointments or names.)

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