Although longer periods of aerobic exercise are best for brain health (compared to HIIT and other short-burst workouts), you don't need to be a marathon runner to reap the rewards. Dr. Bhatt says something is better than nothing, so it could be as simple as going for a walk or taking the stairs. Find something that won't make you despise life, and stick with it.
Eat a Mediterranean(ish) diet
Every body is different; it's why that one annoying friend of yours can eat total garbage all the time and not gain a pound, and others seem to go up a dress size just by looking at a piece of pizza. It's also why some people find weight-loss success on seemingly outrageous diets like keto or intermittent fasting, while others prefer to keep it vegan or low-fat. You do you.
But there's one eating plan that seems to have the best brain benefits. The Mediterranean diet, which is chock-full of veggies, fruits, healthy fats, and whole grains, has been proven to help cognitive health, especially in older adults.
Dr. Bhatt says diets geared towards patients with high blood pressure are also beneficial for brain function; like the Mediterranean diet, these tend to restrict red meat, salt, sweets, and sugary beverages, and encourage more fresh produce and whole grains. Considering high blood pressure has its own set of brain risks, there's a good argument for sticking to this way of eating for overall health.