Neurophysiologist reveals the 1 exercise they’d never skip for brain health

As Alzheimer's disease and other forms of dementia continue to rise, many people are looking for ways to protect their brain health as they age. One neurophysiologist believes one physical exercise may stand above the rest when it comes to the brain.

In a recent episode of The Diary of a CEO podcast, neurophysiologist Louisa Nicola, whose mission is to "end Alzheimer's disease," according to her profile on Instagram @ louisanicola_, was asked which single exercise she would choose if she could do only one for the rest of her life to protect her brain. Her answer? The deadlift.

Nicola argued that the exercise engages nearly the entire body. "If done correctly, the deadlift can use almost every muscle in your body," she said, listing muscles including the erector spinae (deep back muscles extending from the pelvis to the base of the skull), glutes, quadriceps, serratus anterior (a muscle on the side of the chest), and calves. Recruiting so many muscle groups at once, the movement would also be comparable to a barbell squat, she said.

She also suggested that lifting heavier weights places greater demands on the brain. "I want both men and women lifting heavy because…think of your brain as real estate," Nicola said. "There's real estate in your brain reserved for lifting heavy."

According to Nicola, moving heavier loads requires more neural resources, resulting in a greater "neural drive" that she believes benefits the brain.

The discussion comes amid growing concern over dementia worldwide. Alzheimer's disease is the most common cause of dementia, a condition characterized by progressive declines in memory, thinking, and everyday functioning. Alzheimer's disease is responsible for around 60 to 80 percent of dementia cases, according to the Alzheimer's Association.

While experts continue to search for treatments and preventive strategies, physical activity is increasingly recognized as one of the most important modifiable lifestyle factors associated with healthy aging and reduced dementia risk.

Physicians who spoke to Newsweek noted that while the deadlift is beneficial for brain health, no single exercise has been proven to prevent Alzheimer's disease.

Dr. Joanna Fong-Isariyawongse, a triple board-certified neurologist, sleep specialist, and epileptologist, told Newsweek that there's "some nuance" to the idea that one exercise is best or that heavier lifting is always better.

Research suggests different forms of exercise support different aspects of brain health, she explained. Resistance training appears particularly helpful for overall cognition; aerobic activities, such as brisk walking, benefit memory, while balance-focused exercises, such as tai chi, have performed well in recent studies involving older adults, she noted.

"So, rather than one single exercise, a combination tends to offer the broadest protection," Fong-Isariyawongse said.

Dr. Sergio Guiteau, a board-certified family medicine and sports medicine physician, told Newsweek that there is currently no evidence directly linking heavier weightlifting to greater neuroprotection or lower dementia rates.

"What we do know is that resistance training, as well as any activity or exercise that challenges balance, coordination, and learning, will decrease dementia risk more than just trying to maximize weight on a deadlift," Guiteau said.

Dr. Parth Bhavsar, a board-certified family medicine physician and founder of TeleDirectMD, emphasized that brain protection depends on much more than lifting heavier weights. He told Newsweek that factors including consistency, technique, cardiovascular fitness, sleep quality, blood pressure control, insulin sensitivity, and avoiding injuries all contribute to long-term brain health.

Bhavsar noted: “If a person can perform deadlifts safely, it is one of the best strength exercises. However, the best brain-protective exercise is an exercise that you will be able to perform safely, progressively, and consistently,” and “heavy lifting can be a part of it.”

The experts stressed that people do not need to perform heavy deadlifts to gain potential brain benefits.

"The encouraging part is that none of this requires deadlifting heavy," Fong-Isariyawongse said. Machine weights, resistance bands, bodyweight exercises, walking, and tai chi all appear to provide meaningful brain-health benefits while carrying a lower risk of injury.

Bhavsar listed numerous alternatives, including trap-bar deadlifts, kettlebell deadlifts from an elevated surface, Romanian deadlifts with light dumbbells, sit-to-stand exercises, goblet squats, step-ups, leg presses, farmer carries, resistance-band rows, and sled pushes or pulls.

Dr. Mariam Zakhary, a physician specializing in physical medicine, rehabilitation, and sports medicine from the Ikon Recovery Center, told Newsweek: “Deadlifts are a great compound exercise due to their ability to recruit multiple large muscle groups and the fact that they challenge coordination, balance, force generation, and motor function.”

However, she added that people can obtain similar functional benefits through sit-to-stand movements, chair squats, step-ups, resistance-band exercises, low-weight hip hinges, and supervised machine-based strength training.

Guiteau likewise highlighted squats, step-ups, and resistance-band exercises as adaptable options, particularly for people with mobility limitations or prior injuries.

The experts largely agreed on one key point when it comes to exercise and brain health—consistency matters more than any single exercise.

Bhavsar noted that physical inactivity is identified as a modifiable dementia risk factor in the 2024 Lancet commission report on dementia prevention. He also pointed to recommendations from the United States Centers for Disease Control and Prevention (CDC) and World Health Organization (WHO) encouraging regular physical activity to help reduce the risk of cognitive decline.

Zakhary agreed that "consistency is key," noting that “the most beneficial form of exercise will be the one that safely challenges both your cardiovascular system and your musculoskeletal system and allows you to sustain the exercise over time.”

Fong-Isariyawongse added that physical activity is only part of the equation. Learning a language, playing an instrument, or mastering another new skill can also produce measurable changes in brain connectivity and volume.

Taken together, the experts suggest that while the deadlift may be an excellent strength exercise for many people, the strongest evidence supports a broader approach, rather than any single movement alone.

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