Which Exercise Actually Wins for Brain Health?

Cardio or strength training — which is better for your brain? In this video, Dr. Tracey Marks breaks down the unique brain benefits of both types of exercise. Learn how cardio boosts memory and reduces stress, while strength training sharpens focus and protects against cognitive decline.

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REFERENCES
Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., Silva, E. S., ... & Stubbs, B. (2018). Physical activity and incident depression: a meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631-648.

Prestes, J., Shiguemoto, G., Botero, J. P., Frollini, A., Dias, R., Leite, R., ... & Pereira, G. B. (2009). Effects of resistance training on resistin, leptin, cytokines, and muscle force in elderly post-menopausal women. Journal of Sports Sciences, 27(14), 1607-1615.

Landrigan, J. F., Bell, T., Crowe, M., Clay, O. J., & Mirman, D. (2020). Lifting cognition: a meta-analysis of effects of resistance exercise on cognition. British Journal of Sports Medicine, 54(24), 1485-1495.

Kamijo, K., Takeda, Y., & Hillman, C. H. (2016). The relation of physical activity to functional connectivity between brain regions. Biological Psychology, 120, 108-116.

de Sousa Fernandes, Matheus Santos et al. “Effects of Physical Exercise on Neuroplasticity and Brain Function: A Systematic Review in Human and Animal Studies.” Neural plasticity vol. 2020 8856621. 14 Dec. 2020, doi:10.1155/2020/8856621

Casaletto, Kaitlin B et al. “Microglial Correlates of Late Life Physical Activity: Relationship with Synaptic and Cognitive Aging in Older Adults.” The Journal of neuroscience : the official journal of the Society for Neuroscience vol. 42,2 (2022): 288-298. doi:10.1523/JNEUROSCI.1483-21.2021

Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.

[ameliahenderson]

I started working out with a personal trainer 3X a week about 10 months ago. Exercise has done more for my mental health than any antidepressant or therapy sessions could ever do. I am amazed at the reduction in my anxiety. Also, my concentration is on point. My mind is clear and much more sharp. I know that it’s hard to get started, but there is no going back once you reap the benefits. I feel amazing!

[airigone]

If you feel tired and sore all the time you should try exercising. It sounds counterintuitive but it's a life changing revelation.

[mrmcbeth]

I thought about this recently. I have been working out regularly for around ten years. Cardio makes me feel clear-minded and content. Lifting weights gives me calm confidence. If I don't exercise for a while, I get a little cranky.

[peggyerickson]

Dr. Marks isn't just a national treasure, but world treasure too. Thanks!

[TexanWineAunt]

i watched my husband transform his emotional regulation, while also building muscle so that he has now been his target weight for years. He did quantities of pushups and crunches, burpees and whatnot. No gym, it was the pandemic era.

[Kishan_Kumar_Sarvaiya]

30min walking and 1.5 hours slow speed strength training, showed magical improvement in my brain health

[blainemogil]

In a time where mental wellness in our nation is moving in the wrong direction, and finding an available therapist, psychologist or psychiatrist is getting more difficult as so many of us are struggling. l thank goodness for your clear, to the point and easy to understand guidance for those of us who so need it.

[B__K__Timali__vala__]

I've spend years trying to manifest my dream life but it never seemed to work for me. tried so many methods but still felt stuck. My friend and I heard about a book called Manifest and Receive by Eva Hartley on a podcast, and I was hesitant at first. But after reading just a few chapters, I realized how much I was missing. Her approach is so different from anything I’ve ever tried. It’s not just about thinking positive, it’s about aligning with real-world actions that bring your desires into reality. Since than, I’ve manifested opportunities I never imagined possible, and my mindset has shifted completely❤️

[PeteskiPotato]

It takes a truly intelligent person to speak so directly, concisely and simply. Nice :)

[agileshk]

Weights or Cardio ❌
Weights And Cardio ✅

[UCRWolGtUwvhH_in_GNnA]

I'm big and fat and I hate doing cardio, but when strength training I found this process to be exactly like meditation - you are focused on correct breathing, correct movement and at the sense of the right muscles (group) contracting. This is exactly what ordinary meditation aims for. And it indeed helps overall. Not in the way it cures everything, but the effect is prominent.

[Danial.]

This channel deserves more than 100 million subscribers. Thank you, Dr. Marks. You are a gem.

[mnmlst]

Each Dr. Marks video is worth so much more than all my psychiatrist appointments combined.
You are helping so many lives.

[geoffclarke]

Its important to combine both cardio and strength training. I run regularly and do a little cycling and find I'm less prone to injury since doing strength training regularly. I find both forms of exercise great for mental health.

[IusedtohaveausernameIliked]

That's why I love cross country skiing so much. It's both cardio and resistance training at the same time. It works almost every muscle in the body and because of that it is one of the very best cardio exercises. And it's fun, outdoors, provides vestibular stimulation, and at least where I do it, very beautiful as well.

[HSLSFirst]

First time watching this Dr video. Great information. 62yrs old. 3 days of HIIT cardio and 3-4 days of high intensity weight training a week are my go to therapist.

[mikemoore]

I'm now 53. I've been lifting weights for around nine years (thanks for making me lose two years COVID). I'm stronger than I've ever been. Physically and mentally. It has given me resilience and has taught me I can do stuff, and do not need to rely on handouts and a hand up.

[gardenstateknicks]

I do both but I find cardio, specifically running outdoors and trail running if possible does the most to help me be present in the moment

[oksanakaido]

Psych medications never helped me much, but consistent near-daily exercise (and improving my gut health) made a night and day difference. Two+ years later, exercise doesn't give me quite the high that it used to, but I still rely on it to feel at least somewhat okay.

[elvispresley]

I am a 62 yr old man. I have been a sub since the beginning. Thank you for all the help you have given me as I went through a horrible divorce. I just wanted to also tell you that you are simply one of the most beautiful women I have ever laid eyes on. :))