The shoe and apparel company Nike is famous for the slogan Just Do It. Well, if your brain could talk, that's exactly what it would say to you. That's because new research from the University of South Australia found that exercise of any kind can significantly aid brain function and memory in children, adults and even older adults.

That means regardless of how old you are or what your exercise routine looks like, you will experience a brain boost. And the study reinforces the notion that exercise is an essential activity for optimizing cognitive health.

Taking data from more than 2,700 randomized controlled trials with more than a quarter million participants, a meta-analysis revealed exercise improves general cognition, memory and executive function in everyone - healthy individuals and even those with clinical conditions. Low to moderate-intensity exercise had the greatest benefits and children and adolescents experienced the greatest improvements in memory. Additionally, yoga, Tai Chi and active video games (exergames) led to the most significant cognitive boost and people with ADHD had the biggest gains in executive function.

"Exercise has a profound effect on physical health, but we also know it benefits brain function. What this study confirms is that even low-intensity exercise—like yoga or walking—can improve cognition, making it accessible to people of all ages and abilities," Dr. Ben Singh said. "In particular, we found that benefits were delivered quickly—with clear gains within 1–3 months, highlighting that even small bursts of activity can make a big difference. It also signals that trying out new activities could play a key role in keeping the brain engaged and active."

He went on to say, "For children and teens, exercise was especially beneficial for developing memory, while for people with ADHD, it helped improve focus, reduce impulsivity, and enhance executive function.

"We also found that mind-body exercises, like Tai Chi and yoga, had the most significant impact on memory, while exergames—such as Pokémon Go—were highly effective for general cognition. This is an encouraging finding, as it suggests that engaging, low-impact activities can offer real cognitive benefits."

Fellow researcher, professor Carol Maher believes exercise should be encouraged as part of a cognitive health strategy for all ages and people of all fitness levels.

"Cognitive decline and neurodegenerative diseases are growing global health concerns, underscoring the urgent need to identify effective strategies to preserve and enhance cognitive function across the lifespan," Maher says. "This study presents compelling evidence that exercise should be integrated into health care and education settings to promote cognitive well-being.

"Knowing that even small amounts of exercise can improve memory and brain function—especially for those at higher risk—presents a clear opportunity for exercise to be included in clinical and public health guidelines."

Click here to read more in the British Journal of Sports Medicine.