Many of us aspire to enhance our intelligence, whether we admit it or not. Who wouldn’t want to be the life of the dinner party or excel at chess?

You might be curious if it’s feasible to boost brain performance beyond innate genetics and an enriching early environment. If so, how can you achieve this?

Brain training games are often promoted as a viable solution. Just as individuals pursue muscle gains at the gym, those looking to sharpen their intellect gravitate toward brain-training games.

Their popularity has surged recently, largely due to the availability of apps on smartphones, coupled with the enticing premise: play for a few minutes daily and become smarter.

Unfortunately, the evidence supporting brain-training games is less than compelling.

A significant 2018 study demonstrated that participants improved significantly in a token-tracking game. However, when tested on similar tasks like recalling short digit strings, those gains vanished. The training failed to transfer from games to real-world tasks.

“When it comes to brain training, as marketed,” states Professor Bobby Stoyanowski, the study’s lead researcher, “we don’t see any improvement.”

Other research corroborates Stoyanowski’s findings. This isn’t the first time claims surrounding such games have been challenged; in 2016, the US Federal Trade Commission fined Lumosity $2 million, citing deceptive advertising related to their brain training claims.

“This raises many questions,” said Stojanowski. “We understand that our brains are plastic and can be enhanced, so the potential for improving cognitive performance is still open.”

Interestingly, one potential improvement avenue might involve weightlifting.

Harnessing Brain Power

When envisioning a high-IQ individual, we often picture a frail, bookish person instead of someone with a fit physique. However, these stereotypes are outdated and misleading, especially since exercise can significantly enhance mental capacities.

A 2024 analysis indicated that motivating children to engage in regular exercise led to a noteworthy increase of four IQ points, regardless of their initial IQ levels or duration of the intervention.

While four points may seem minor, Dr. Javier Salvador Morales, the analysis’ lead author, argues that “an average increase of four IQ points is significant in a population context.”

For comparison, studies have shown that an additional year of formal education generally increases IQ by about one to five points.

“Thus, the impacts we observed relate comparably to the cognitive benefits of an extra year of schooling,” he says.

He notes that this isn’t a one-size-fits-all solution. “This doesn’t imply that individual physical activity will automatically result in such changes; rather, a structured exercise program can meaningfully enhance a child’s intelligence.”

Why is exercise effective? Its benefits for the brain are numerous.

MRI scans have shown that exercise can facilitate the creation of new neurons in the hippocampus, vital for learning and memory, improve brain connectivity, promote new blood vessel formation, and protect against neurodegenerative disease proteins.

These effects can largely be attributed to enhanced blood flow and oxygen availability, providing the brain with essential energy. Additionally, exercise leads to the release of neurotransmitters and hormones that benefit healthy brain function.

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The Thought Process

Are certain types of exercise more effective than others? Currently, the answers are debatable since much research has targeted older adults with moderate activities like walking taking precedence.

A 2024 study found that gardening was linked to a reduced risk of cognitive decline in individuals over 45, with higher energy expenditure driving improvements among participants engaged in gardening.

However, Salvador Morales’ analysis indicated benefits across a range of activities including aerobic exercises, yoga, team sports, and strength training. “Despite the differences, a clear pattern emerged: Structured physical exercise improved both general and fluid intelligence,” he affirms.

Certain trends were evident. Interventions typically lasted between 30 to 60 minutes, occurred three to five days a week, and included moderate to vigorous exercise.

Moreover, combining various exercise types proved effective. Some evidence suggests that mixing aerobic exercises with strength and flexibility training yields greater cognitive function improvements in older adults.

There’s ongoing debate regarding the magnitude or directness of these effects. Exercise often coincides with other benefits like improved sleep quality, mood enhancement, and social interaction. Nonetheless, Salvador Morales insists the cumulative evidence is compelling.

“Decades of research consistently demonstrate that structured exercise programs correlate with tangible improvements in cognitive and intellectual outcomes among youth,” he states.

This trend appears consistent across nearly all age demographics surveyed.

“Intelligence is influenced by a range of biological, educational, and environmental factors; thus, we can’t deem it the ‘best’ approach,” he observes.

“However, exercise is one of the few interventions consistently showing positive effects in randomized controlled trials for adolescents. It also enhances physical, emotional, and social well-being simultaneously—something not always achievable through more focused cognitive strategies.”

“While no single formula exists for boosting intelligence, exercise stands out as a safe, accessible, and broadly beneficial option.”

While brain-training apps may not significantly boost IQ, emerging technologies that integrate physical activity could hold promise.

A notable study involving mostly sedentary students showcased a virtual reality game with lightsabers.

Rather than remaining stationary, players had to swing, dodge, and engage dynamically, turning the game into a moderate to intense physical activity workout.

The outcomes, though modest, were significant. After gameplay, participants exhibited marked improvements in cognitive tests regarding naming, abstraction, and spatial orientation.

So, the wisest strategy might not be to abandon brain-training games completely, but to seek out games that engage both your mind and body.

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