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He Left Nike After 20-Plus Years to Build His Own Sportswear Brand. It Grew 743 Percent Over 3 YearsOmorpho founder and ...
25/08/2026

He Left Nike After 20-Plus Years to Build His Own Sportswear Brand. It Grew 743 Percent Over 3 YearsOmorpho founder and CEO Stefan Olander learned a crucial design lesson from Steve Jobs during a Nike partnership with Apple.

Stefan Olander came up with the idea that would later inspire his Portland, Oregon-based sportswear brand Omorpho during an intensive Crossfit workout in 2014.

Every Memorial Day, Crossfitters do a workout called “Murph” that consists of a one mile run, 100 pull-ups, 200 push-ups, and 300 air squats, followed by another mile run, and requires athletes to wear a weighted vest if they have one. It honors a U.S. Navy SEAL named Lieutenant Michael Murphy who sacrificed his life during a reconnaissance mission in Afghanistan.

Olander had done it several times vest-free. “And then, one year, a friend of mine said, ‘We’re going to do it the right way this time,’” he says. “It almost killed me because it’s so much harder.”

Olander was blown away, first by how difficult the workout became with added weight, and second by how “ugly and uncomfortable” his vest was. After doing some research, he discovered there weren’t any well-designed weighted vests on the market. In fact, he says brands didn’t even sell them in colors other than black at the time.

In a Crossfit gym, working out while wearing something that fits badly is “almost like a badge of honor,” Olander says. “It’s cool because it’s macho, and you’re supposed to feel that way.” But as an executive at Nike, he knew that isn’t the kind of experience most consumers seek out. “Most people actually want things that are comfortable and beautiful,” he says.

By 2017, after 21 years at Nike in roles such as vice president of digital sport and vice president of global digital innovation, Olander decided to leave the company. “Nike is an amazing place and has a lot of resources,” he says, “but also, if you don’t show up for work, nothing’s going to change. The company will still go.” He took one year off, then pitched his idea to create high-quality weighted vests to a few former colleagues who, like him, had developed an appetite for doing something new.

From 2018 to 2021, his team developed prototypes. The process took longer than expected, according to Olander, who serves as CEO, because they were working with factories in Asia when the Covid-19 pandemic hit. During that three year period, Dr. Erin Feser—whose PhD in sport and exercise focused on the impact of microloading, or working out with a small amount of extra weight—joined the brand as its head of science. Her research lined up with another hypothesis of Olander’s: that microloading could help people burn more calories through exercise.

So when Omorpho officially launched in November 2021, it offered weighted “G vests” with 10 pounds for men and six pounds for women, as well as a collection of lighter-weight tights, shorts, long sleeve shirts, and short sleeve shirts. The brand’s products range in price from $299 to $89.

One thing that made Omorpho stand out from the start was its approach to men’s versus women’s vests. “Inevitably, male and female anatomy is different,” Olander says. Instead of ignoring those differences, the brand created designs tailor-made for each s*x. In the men’s version, weight is equally distributed across the chest, core, and back areas, while in the women’s style, it’s concentrated around the core and back.

Olander says his approach to design was influenced by Steve Jobs, who he worked with in the 2000s to create a product for a partnership between Apple and Nike. “I found his attention to design detail remarkably impactful in creating products and respecting the process of designing something beautiful,” he says.

He took inspiration from Nike when it came to brand-building—specifically, the company’s playbook of creating products that were functional, but stylish, and using partnerships with athletes to drum up demand for those products amongst consumers.

“We took great pride in making sure that what we developed and delivered to our customers would thrill them,” Olander says. “It’s supremely comfortable, completely adjustable, it looks amazing.” When you do that, he continues, “it’s just a matter of making more people aware of the fact that you exist.” Though Omorpho lacks the deep pockets required to sponsor superstars like LeBron James, Serena Williams, and Cristiano Ronaldo, working with smaller athletes and gym trainers has helped increase brand awareness.

From 2022 to 2025, Omorpho’s revenue surged 743 percent, earning itself a spot at No. 461 on this year’s Inc. 5000 list. The company, which currently has fewer than 20 full-time employees, declined to share revenue figures but disclosed that it has raised about $18 million in funding to date.

While Omorpho’s biggest channel is direct-to-consumer, it also works with retail partners such as Dicks, hosts pop-ups, and recently started selling its products on Amazon. Tariffs were “really disruptive” to the business when they first kicked in last year, according to Olander, but his team worked with suppliers to lower prices in order to avoid making drastic cost increases.

The brand expanded to Europe and the U.K. in June. When asked what’s next, Olander jokes, “World domination,” then adds that he’s 100 percent convinced that weighted clothing will become “a multi-billion dollar category five to 10 years from now.”

“There’s never been a greater interest in people’s health and well-being, both from a longevity side and a performance side,” he says. “And our products span all of that. Whether you’re someone who’s just walking to feel good and live longer, or someone who is a professional athlete looking to shave off one second of their race time, our products cater to both.”

The Marketing Lesson Hidden in Trevor Noah and Alex Cooper’s Questions for the Google Pixel TeamCustomers don’t buy spec...
18/08/2026

The Marketing Lesson Hidden in Trevor Noah and Alex Cooper’s Questions for the Google Pixel TeamCustomers don’t buy specs. They buy solutions.

Comedian Trevor Noah and Alex Cooper, creator and host of the Call Her Daddy podcast, brought celebrity appeal to Google’s Pixel 11 launch, but they also played another important role: representing the average customer.

The event, livestreamed from a studio in Manhattan, was meant to showcase the new lineup of Pixel 11 smartphones and, in particular, their AI capabilities. During the demos, Noah asked whether the new phone would address his pet peeve: the inability of most phones to recognize accents. Cooper asked if all her photos and chats would disappear if she switched to Pixel from another platform.

Ask the question customers care about
I’ve spoken at Google headquarters three times and have learned first-hand that the company puts a lot of thought into translating complex innovations into simple ideas everyone can understand.

As products and technologies become more complicated, founders in nearly every industry face a communication challenge. They need to help customers understand what a product, service, or innovation can actually do for them.

Google deliberately paired celebrities with executives and engineers to bridge the gap.

Start with the customer problem
When Joel Yawili, a member of the Gemini team, took the stage to show off some of the new features of the Pixel 11, Noah raised a real-world frustration: voice-to-text doesn’t feel natural.

“You have to speak like a robot and enunciate carefully, or the phone cannot understand you,” he said.

Yawili handed Noah the phone and told him to speak like he would in a normal conversation. Noah rambled, paused, and even corrected himself mid-sentence. Pixel turned the conversation into coherent text.

“Your phone understood what you meant, not just what you said,” Yawili explained.

What Yawili didn’t say offers a valuable lesson for founders. The underlying technology is enormously complicated. Yawili could have used jargon like ASR systems, multilingual acoustic modeling, semantic inference, and disfluencies.

He didn’t go there because the customer, Noah, didn’t need to know how it worked under the hood. He only needed to know that it worked.

Speak like a human to address emotions and feelings
Cooper, the co-founder of digital-media company the Unwell Network, expressed another very human problem—the anxiety of feeling that she’ll lose photos, contacts, and chats if she moved from one smartphone ecosystem to a new one. Cooper acknowledged that “change is emotional.”

She’s right. The anxiety most people feel about change is emotional and must be addressed in very human terms.

Google’s Jake Webski alleviated Cooper’s anxiety by explaining what would happen if she ordered a Pixel phone online: “You’ll get a link and, with a couple of taps, you can start copying your photos and videos over with Google Photos.”

He explained that the process begins after a customer orders a new phone and before it arrives.

Again, Google spokespeople are hiding complexity in both user design and product messaging. The typical customer doesn’t need to hear or understand jargon related to cloud backup, account synchronization, and data migration. The customer wants to feel emotionally calm, assured that if they switch phones, they won’t lose their stuff.

Translate data into real-world examples
In one of the best examples of clear, human-first messaging, Noah asked Pixel product manager Edward Shi about the phone’s hardware.

“Pixel 11 is powered by Google’s next-gen Tensor G6 processor,” Shi began.

Yes, that’s jargon, but Shi knew it and immediately bridged to what it means.

“If you’re like me, rushing this morning, and you forgot to plug in your phone last night, it’s no problem,” he said. “Just plug it in for 15 minutes before walking out the door, and you’re going to get 15 hours of battery.”

By using a relatable, personal example, Shi translated the technical complexity of the phone’s processor into a solution to a real-world problem.

The Tensor G6 is an advanced chip designed to power highly specialized AI features. But while its 2-nanometer manufacturing process matters to engineers and developers, the average customer doesn’t care. What they care about is whether their phone will run out of juice.

Customers don’t buy processors or technical specs. They buy solutions to real-world problems. Your job as a communicator is to help them understand what they’re getting in language they understand.

America Is Drinking Less. This Bootstrapped Vodka Iced-Tea Company Grew Into a $360 Million Business AnywayThe company b...
11/08/2026

America Is Drinking Less. This Bootstrapped Vodka Iced-Tea Company Grew Into a $360 Million Business Anyway
The company behind Surfside rode a wave of Philly fandom to create one of America’s fastest-growing businesses.

t’s the Thursday before Memorial Day, and the weekend is already looking like a washout. We’re inside an unremarkable office building on the outskirts of Philadelphia, and rain that shows no signs of relenting is cascading in beads down the windows. “I’m not thrilled on multiple levels,” Clem Pappas tells me, glancing at the dreary view.

It’s not just that the forecast will put a damper on Pappas’s family plans to visit the Jersey Shore—to go “down the shore,” as the local folk say. The rain is also lousy for business. Memorial Day weekend is always big in the alcohol industry, right up there with the Fourth of July, and just behind the holiday season in December. But bad weather portends fewer backyard barbecues, emptier beachside bars, and a holiday weekend less drenched in Pappas’s top-selling product, Surfside, the canned vodka and iced-tea beverage that has become synonymous with sunny skies.

“I haven’t checked the whole Eastern seaboard, but it doesn’t look great. That’ll hurt us,” says Pappas, co-founder and CEO of Stateside Brands. His orange iPhone rests on the table, adorned with a sticker that bears the company motto: “Booze pays the bills.”

Of course, if any company is well-positioned to weather this early summer storm, it’s Stateside. The bootstrapped venture was founded in 2014 by two sets of brothers and began life as a local vodka purveyor, gaining distribution at bars and restaurants around Philadelphia, at Citizens Bank Park for Phillies games, at festivals, and at their hip distillery. But the business really took off in 2022, when it launched its Surfside canned cocktails, which quickly became the fastest-growing alcohol brand in the country in 2024. In the past three years, Stateside’s revenue grew over 1,800 percent, to some $360 million last year. Ninety percent of that growth came from Surfside.

Rain or no rain, booze is doing a lot more than paying the bills. Surfside is now sold in all 50 states and on 10 Caribbean islands, in more than 130 sports stadiums, and at more than 3,000 golf courses. Last year, Stateside sold some 11 million cases of the stuff and is on track to clear 18 million cases this year. In the early days, Stateside hustled to get its products sold inside XFinity Live!, the massive bar and entertainment space where Phillies, Eagles, and 76ers fans convene inside the city’s sports complex. Now, the entire venue has been renamed Stateside Live!, ensuring that every fan—and foe—of Philly sports watching a game in person or at home sees the company’s name on a marquee soaring over the heart of the city.

Y Combinator Just Revealed the 13 Startup Ideas They Want You to Build in 2026:Four Times per year, YC publishes the exa...
28/07/2026

Y Combinator Just Revealed the 13 Startup Ideas They Want You to Build in 2026:
Four Times per year, YC publishes the exact list of categories it's most eager to fund. The Fall 2026 list just dropped, and almost every idea on it traces back to trends we've been tracking for weeks

Combinator’s Request for Startups is a signal of exactly where the accelerator believes the next generation of venture-scale companies will come from. YC reads thousands of applications a year and uses that vantage point to spot the categories founders keep circling but haven’t fully cracked yet. The Fall 2026 list leans hard into three lines.

AI moving from software into the physical world.

Infrastructure nobody’s built yet for problems everyone suddenly has.

A handful of categories, defense, crypto, and aging, that are attracting capital for very different reasons than they did five years ago.

Here are the 13 categories YC is telling founders to build in right now, and why each one made the list:

1. The Primer:
Teach young children to read, write, and do arithmetic at the quality of a private tutor, at consumer scale. This is YC betting that AI tutoring has finally crossed the threshold from novelty to genuinely personalized instruction, cheap enough to reach every child rather than the small number whose families can afford a private tutor today.

2. The Future of American Defense:
Low-cost interceptors, next-gen sensors, drones, resilient logistics, and advanced manufacturing. This is the clearest overlap with what we’ve already covered. Anduril just went from an $88 million seed valuation in 2017 to talks near $100 billion this year on exactly this thesis. YC putting defense on its public request list confirms the category has fully shed its old reputation as untouchable for venture capital.

3. A Cloud for Small Software:
A cloud built specifically for purpose-built tools that will only ever have one or a handful of users. As AI makes it trivial to spin up narrow, single-purpose software, the infrastructure built for apps serving millions of users becomes badly mismatched for apps serving a team of five. YC is betting someone builds the hosting layer for that new long tail.

4. Multiplayer AI:
AI that’s multiplayer by default, where anyone can drop into the same live agent session to watch it work, redirect it, and hand it off. Most AI agents today run as a private conversation between one user and one model. YC is flagging that the more valuable version looks like a shared workspace, closer to a live Google Doc than a solo chat window.

5. Compute at Sea:
Move compute offshore into standardized, modular compute flotillas operating together as one global cloud. This one sounds the most speculative on the list, but it’s a direct response to the same power and land constraints driving every AI infrastructure story this year, when data centers can’t get grid power or permits fast enough onshore, the ocean becomes real estate.

6. AI-Powered Consumer Products for 1 Billion People:
AI consumer products built for a billion people as intelligence gets good enough and cheap enough to stop being a premium feature. This ties directly to the funding data we broke down recently. AI/ML absorbed 59% of all startup capital over the last three months, more than double every other sector combined. YC is betting that share of capital eventually needs to show up as products regular consumers actually use, not just enterprise infrastructure.

7. AI for the Aging Population:
Voice interfaces, monitoring, home robotics, and caregiver coordination software built specifically for older adults. This is one of the few categories on the list aimed at a demographic problem rather than a technology capability, a bet that the same AI tools reshaping enterprise software have an enormous, underbuilt consumer market in eldercare.

8. New Operating Systems for the Physical World:
Operating systems that route work between AI agents, robots, and humans in the field. This is the software layer underneath everything Travis Kalanick’s Atoms is trying to build with its “wheelbase for robots” framing, industrial robotics needs a coordination layer the same way cloud computing needed an operating system, and right now almost nobody has built one.

9. The Best Time to Build in Crypto:
Crypto rails, new stablecoins and stablecoin apps, agentic commerce, trading, and institutional products. YC is explicitly calling this a re-entry point for crypto, less about speculative tokens and more about stablecoins becoming actual payment infrastructure and AI agents needing a native way to transact.

10. Data for the Real World:
New ways to collect dense physical-world data to enable precise modeling for energy, agriculture, logistics, and construction. Every AI model is only as good as the data underneath it, and physical-world industries have historically produced far less structured data than digital ones. YC is betting the company that solves data collection for these industries becomes foundational infrastructure the same way web data was for consumer AI.

11. Proving You’re Human:
Rebuild the trust layer of the internet so there’s a verified human on the other end of a call, message, or transaction. As AI-generated voices, video, and text become indistinguishable from real people, verifying humanness becomes its own category of infrastructure, arguably one of the more urgent items on this entire list given how fast that capability is moving.

12. AI-Native Compliance Infrastructure:
Compliance infrastructure that consolidates fragmented tools and reduces reliance on specialized headcount. Every regulated industry currently pays for compliance largely through headcount and point solutions that don’t talk to each other. YC wants a founder to build an AI that can collapse that into a single system, which is a large, uns*xy, and genuinely under-built category.

13. Self-Maintaining APIs:
Agents that don’t just announce API changes but scan customer codebases and open a pull request with the fix. This is one of the more concrete, near-term ideas on the list, less a moonshot and more a direct extension of what coding agents already do, applied specifically to the maintenance burden that breaks integrations every time an API changes upstream.

Why it matters: A YC Request for Startups is one of the closest things venture capital has to a public roadmap, refreshed seasonally as partner priorities shift, and this Fall 2026 edition confirms AI is colliding with categories that were previously too physical, too regulated, or too under-built in data to touch (defense, eldercare, compliance, and the physical world itself). Half of this list wouldn’t have made sense on a YC request three years ago, and that shift alone tells you how fast the addressable surface area for AI-native startups has expanded.

The Takeaway: YC is pointing founders toward three things simultaneously. AI moving off the screen and into the physical world, infrastructure for problems that only exist because AI made them possible, and categories like defense and crypto that spent years out of venture favor and are now explicitly back on the list. If you’re deciding what to build next, this is about as direct a signal as the industry provides for where the capital and the conviction are both heading.

Here’s How Wharton Psychologist Adam Grant Makes Decisions and Why You Should Steal His SystemThese three questions can ...
21/07/2026

Here’s How Wharton Psychologist Adam Grant Makes
Decisions and Why You Should Steal His
SystemThese three questions can help you choose
your next big opportunity.

How do you decide what your next project should
be? If someone offers you a new opportunity or a
new job, how do you know whether to take it? How
do you choose your next big move?

Adam Grant, Wharton organizational psychologist
and New York Times bestselling author, is known
for research and insights about why people do
what they do.. So, unsurprisingly, he is very
deliberate about his own decision-making. For
example, when considering topics for his next
book, he asks himself questions that help him
make up his mind. He explains this decision-
making process in detail in a recent episode of
the TED podcast WorkLife, in an interview with
its new host, Molly Graham.

I thought his questions were very insightful. I
wondered if similar questions could help
entrepreneurs and business leaders with the
choices they make. So I asked him. And he
generously shared a version of his questions that
could apply to many business situations.
Wondering whether an opportunity is worth the
investment of time, effort, and money it
requires? Asking these questions should help you
make up your mind.

1. Interest: Will I wake up in the morning
excited about it?
We usually consider how much money we’ll need to
invest in an opportunity. We may also consider
how much time and effort we and our team members
will have to put in. But new roles and new
projects also require an emotional investment.
You have to care about something enough to pour
in the hours and attention it needs. And you’ll
really need that passion on the inevitable days
when things go wrong.

So before committing, it’s smart to ask yourself
how enthusiastic you feel about this new
opportunity, and how badly you want it to
succeed. If that excitement isn’t there, you’re
better off saving that effort for something else.

2. Importance: Does it align with my values?
When considering a book project, Grant asks
himself this question: “If everyone on earth
understood this topic better, how much better
would their lives be and how much better would
the world be?” That question works perfectly for
his newest book, Vibe, coming out in October.
It’s about how people form relationships in the
modern world. That’s perfect for these times,
when more and more people feel isolated.

Realistically, not every project or role you take
on will change the world for the better. Maybe it
will simply make life a little easier for your
customers, or help them do their jobs a bit
better. Maybe the biggest benefit will be to
create greater economic security for your family
and for your employees.

Whatever it is, the new opportunity should
support whatever is most important to you. If it
doesn’t, you may find yourself spending your
time, energy, and attention on something you
don’t believe really matters. And that’s not good
for anyone.

3. Impact: Can I make a unique contribution?
You may feel passionate about something, and it
may line up perfectly with what you think is most
important. But are you the best person to take on
this challenge? Most of us are happiest when we
bring our skills and perspective to a problem
that we’re particularly well suited to solve.

This is especially important when it comes to
writing a book, because that’s an extremely
crowded that landscape. But it applies to other
things too. If you want to create, say, an app
that helps busy parents find child care, you need
to ask yourself how your app improves on the
options already out there. You need to ask
yourself what particular skills or viewpoint you
bring to the problem, even if it’s just your own
experience as a parent desperately seeking a
babysitter.

Are you uniquely well equipped to solve this
problem? Do you see it as important? If so, you
may be a great fit for this opportunity. And does
the thought of working on it every day makes you
truly happy? Then it’s likely a good fit for you
as well.

1 Small Behavior Change Improves Your Brain Chemistry, According to 201 StudiesIt also makes you happier.How can you cha...
14/07/2026

1 Small Behavior Change Improves Your Brain Chemistry, According to 201 Studies

It also makes you happier.

How can you change your brain chemistry, releasing hormones that will help you de-stress and even help protect your heart health? Perform small acts of kindness. It sounds odd, and possibly too good to be true, but researchers, psychologists, and many other experts all agree.

Being kind to others improves your sense of wellbeing, flooding your system with the pleasure hormone dopamine and the mood stabilizer serotonin. It decreases the stress hormone cortisol, which is good for your cardiac health. Any form of kindness to others can be beneficial, but an exhaustive review of 201 studies by the American Psychological Association found that small random acts of kindness brought.

CEOs Are Telling Employees to Become AI Experts—or Be Left Behind. The Best Leaders Will Do Something DifferentInstead o...
10/07/2026

CEOs Are Telling Employees to Become AI Experts—
or Be Left Behind. The Best Leaders Will Do
Something Different

Instead of forcing employees to become tech experts, the best leaders use AI to transform workflows. They treat AI as a catalyst for new business models rather than just a way to make old tasks faster. They build workplace trust to reduce fear and retain top talent.Stop Bolting On, Start TransformingMany CEOs simply "bolt on" AI to existing tasks. Think of it like putting a jet engine on an old bicycle. It makes the bicycle go faster, but the bike still breaks down.Instead, great leaders ask: "How should the business work differently now that AI exists?"Real-world example: Instead of telling designers to just use AI to color sketches faster, retail leaders use AI to analyze what sold well in the past and design entirely new, profitable products from scratch.Focus on Trust, Not TechWorkers do not always fear the technology itself. They fear the uncertainty of how it will affect their jobs. When executives push AI to cut costs, employees often feel anxious.The best leaders focus on "social permission" and trust. They use AI to "reorganize" work rather than just eliminate it.The Microsoft approach: Microsoft CEO Satya Nadella tackled employee fear by being transparent. Instead of threatening workers with replacement, he clearly directed his teams using their company's core mission and culture.The Best Leaders Build "Amplifiers"Treating AI as a replacement for human staff often leads to high costs and frustration. Smart executives treat AI as an amplifier for human workers.They eliminate routine tasks: AI handles basic data entry and emails.They elevate human skills: Employees focus on strategy, empathy, and complex problem-solving.They adapt cultures: They encourage a culture where humans and machines work together as a team.

Scientists Say This Simple Habit Boosts Brain Health in as Little as 12 WeeksThere is a strong link between regular phys...
30/06/2026

Scientists Say This Simple Habit Boosts Brain
Health in as Little as 12 Weeks

There is a strong link between regular physical
exercise and good brain health, according to one
study.

Researchers found that just 12 weeks of
consistent exercise caused improvements in memory
and cognitive function.

Workouts that increase your heart rate are best—
they increase blood flow, decrease inflammation,
and strengthen the brain.

While it's true that doing puzzles and playing
brain games can help maintain your memory and
keep you mentally sharp as you get older,
research suggests that the best approach to good
brain health is a combination of mental and
physical exercise. In fact, a study published in
the British Journal of Sports Medicine shows that
exercise helps boost brain health.

Meet the experts: Ben Singh, Ph.D., lead study
author and a postdoctoral researcher at the
University of South Australia; Steven K. Malin,
Ph.D., a professor in the Department of
Kinesiology and Health at Rutgers University;
Amit Sachdev, M.D., the director of neuromuscular
medicine at Michigan State University Health
Care; Clifford Segil, D.O., a neurologist at
Providence Saint John’s Health Center in Santa
Monica, CA

Read on to discover what the study found, how
researchers believe physical exercise supports
brain health, and the best forms of exercise to
try.

What the study found
For the study, researchers analyzed data from 133
randomized controlled trials to see how exercise
impacts the brain. The researchers looked at
exercise’s impact on cognition (thinking,
perceiving, and reasoning), memory, and executive
function (the ability to plan and organize
thoughts), based on the results of brain function
tests.

On average, the researchers discovered that
exercise caused a noticeable boost in cognition,
along with smaller boosts in memory and executive
function. They also looked at the impact across
all ages and found that kids and teens had the
biggest increase in memory.

The researchers discovered that most people had
these brain boosts after 12 weeks of starting a
regular exercise program, and that people didn’t
need to do high-intensity workouts to get the
benefits. (Even playing active video games was
helpful in some cases—more on that in a moment.)

How might exercise improve brain health?
There are a few things going on here. One is that
exercise increases blood flow in the body,
delivering oxygen to the brain and other organs,
explained Ben Singh, Ph.D., lead study author and
a postdoctoral researcher at the University of
South Australia. That also ensures that the brain
receives important nutrients to support its
function and plasticity, which is the brain’s
ability to adapt, he added.

Exercise also stimulates the release of brain-
derived neurotrophic factor (BDNF), which
encourages the growth of new neurons (nerve cells
that send messages through the body) and
strengthens existing connections between neurons,
Singh said.

“Regular physical activity also reduces
inflammation and oxidative stress, both of which
contribute to cognitive decline,” Singh
continued.

Exercise also enhances the function of
neurotransmitters, which transmit signals from
neurons to other cells, by increasing levels of
dopamine, serotonin, and norepinephrine. “These
play key roles in mood regulation, memory, and
cognitive processing,” Singh said. “It also helps
regulate stress hormones such as cortisol,
reducing the negative effects of chronic stress
on the brain.”

Your vascular health plays an important role
here, too, said Steven K. Malin, Ph.D., a
professor in the Department of Kinesiology and
Health at Rutgers University. “When people lack
fitness, their blood vessels often become stiff
and this creates greater workload on the heart to
pump blood to various organs, including the
brain,” he said.

Exercise even improves the function of the
mitochondria (cell powerhouses) in muscle and the
brain, Malin added. “Improving brain
mitochondrial function could be very important
for lowering oxidative stress and inflammation
that can disrupt neuronal function that regulates
cognition and memory,” he said.

How exercise supports brain function as you age
While the above study found the strongest
improvements in memory and executive function
after exercise in young people, staying active
may also support healthy brain function as you
get older. At baseline, exercise helps to work
against some of the natural changes that can
happen in the brain as you age, Singh said.

“As the brain ages, it undergoes structural and
functional changes that can lead to cognitive
decline, brain atrophy, and an increased risk of
neurodegenerative diseases such as Alzheimer’s
and dementia,” he explained. “Exercise helps
counteract these effects by preserving brain
volume, particularly in regions essential for
memory, such as the hippocampus.”

Physical activity may strengthen pathways in the
brain linked with memory and executive function,
helping keep your brain sharp over time, Singh
said. “Research also indicates that physically
active individuals have a lower risk of
developing dementia,” he added. “Moreover,
exercise improves vascular health by reducing the
risk of hypertension and stroke, both of which
can negatively impact brain function.”

The best exercises for brain health
Doctors generally agree that any kind of movement
is good for your brain (and your body) compared
to doing nothing. “The best advice when it comes
to exercise is that some is better than none, and
it’s never too late to try,” said Amit Sachdev,
M.D., the director of neuromuscular medicine at
Michigan State University Health Care. But this
particular study found that certain types of
exercises provided specific cognitive benefits.

Aerobic exercises like walking, jogging,
swimming, and biking enhance blood flow,
stimulate BDNF release, and support memory and
executive function, Singh said. Strength-
training, including resistance exercises like
weightlifting and bodyweight movements, helps
regulate insulin levels, reduce inflammation, and
improve cognitive resilience.

“High-intensity interval training (HIIT) has been
shown to boost neuroplasticity and cognitive
flexibility,” Singh said. “Mind-body exercises
such as yoga, tai chi, and dance combine movement
with mindfulness, improving coordination,
reducing stress, and enhancing cognitive
function.”

Exergames, which are physically active video
games, can also boost memory and executive
function, especially in kids and older adults.
“Even light-intensity activities, such as walking
or gardening, can provide cognitive benefits,
highlighting the importance of regular movement
for brain health,” Singh added.

If you have the choice, it’s a good idea to do
what you can to get your heart pumping, said
Clifford Segil, D.O., a neurologist at Providence
Saint John’s Health Center in Santa Monica, CA.
“Activities which increase your heart rate are
better for brain health, as these result in
increased blood flow to the brain while
exercising,” he said.

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