Emerging science regarding the effects of sedentary behavior on cognition continues to develop, confirming that activity—and the lack of it—plays a direct role in glycemic control and brain health.

In general, findings concur that more exercise is better for brain health, while a sedentary lifestyle can allow the brain to begin falling into disrepair. I will tell you subjectively that in the clinic, we have noticed that formerly highly active patients who have come to us for treatment often display very sharp cognition—seemingly befitting someone much younger. While there may be other contributing factors, we have seen it enough times to connect the dots between exercise and cognition.

As an occupational therapist for more than 30 years, I have found that the best way to help the body regulate sugar management in the brain and maintain an overall heightened metabolism is to expose the body to multiple sessions of exercise throughout the day. Yes, going to the gym is great, but most people only go once or twice a week, leaving ample untapped time for movement.

The following exercises are easy to perform and highly accessible anywhere. Doing them several times per day is a great way to get started on a brain-boosting routine.

These exercises work great for my patients, but you may wish to speak to your medical provider to ensure they are right for you.

6 Movements for Robust Brain Function

1. Stationary Run/Jog

Stationary running or jogging is an excellent way to raise your heart rate quickly and keep it there. It can help get your body moving and give your brain vital nutrients it might not otherwise get when you’re sedentary.

Step 1: Stand with your arms by your sides and your feet approximately shoulder-width apart.

Step 2: Jog slowly in place for 1 to 3 minutes, depending on your abilities, letting your body warm up and gauging how you feel. Be sure to allow your hips to bend to 90 degrees of flexion with each leg lift.

Step 3: Speed up to a stationary run while keeping your head up and your back straight. Include your arms in the movement to maximize the exercise intensity. (If you can’t speed into a run, keep jogging instead; running can come later.)

Step 4: After 2 minutes, come back into a jog for 1 minute (or keep jogging for 1 more minute) before coming to a stop. This counts as 1 repetition. Try to perform 3 repetitions.

Jogging or running are fast-paced and effective exercises. Once you perform them, you'll be energized enough to continue with a more extensive session.

2. Pendulum Steps

Pendulum steps are low-impact but require a lot of fast-paced side-to-side movement. They’re a great follow-up activity after standing runs and help extend your elevated heart rate and metabolism.

Step 1: Stand with your feet close together and your arms at your sides.

Step 2: Step your right leg out as far as you comfortably can to your side and tap the ground with your toe. Immediately hop your right foot back to the starting position while moving your left foot out to your left side. This is a light, bounding motion you'll soon get comfortable with.

Step 3: Each time you move a foot out and touch the ground counts as 1 repetition. Try to perform 3 sets of 30 repetitions, feeling free to modify your sets and counts as you see fit.

2. Standing Knee to Elbow

This elegant movement packs a lot of punch and can be performed anywhere. Standing knee to elbow can provide a robust cardiovascular challenge and has the side benefit of working on your balance.

Step 1: Stand with your arms out to your sides, your elbows bent, and your hands up toward the ceiling; your legs should be shoulder-width apart.

Step 2: Standing tall, move your right elbow toward your left knee while lifting your left knee to meet the elbow at approximately belly-button height. Take approximately 1 second to complete the movement.

Step 3: As soon as your knee and elbow touch, return to the starting position and repeat the movement on the other side.

Step 4: Each time your elbow and knee touches counts as 1 repetition. Try to perform 3 sets of 30 repetitions per set, being careful not to rush your movements.

3. Jumping Jacks/Stepping Jacks

The classic jumping jack is right there with you wherever you are. It doesn’t take up much space, needs no equipment, and is highly effective. That’s why it’s performed by active service personnel in militaries worldwide, and its effectiveness is why you should also perform it.

Step 1: Stand with your feet shoulder-width apart and your hands by your sides.

Step 2: Jump your feet approximately 3 feet apart while swinging your arms straight above your head until your hands meet.

Step 3: Immediately jump back to the starting position, ending with your feet shoulder-width apart and your arms by your sides. Moving your arms up and then back down counts as 1 repetition.

Step 4: Perform 15 jumping jacks per set, and perform 3 sets.

If standard jumping jacks are too much or you struggle to perform them, then stepping jacks may be more to your liking. Perform them as follows:

Step 1: Start as you would with the jumping jack.

Step 2: Step to the side with your right foot while swinging your hands above your head.

Step 3: Step your left foot over to your right foot while bringing your hands back down, then repeat on the other side, stepping first with the left foot and then the right.

Step 4: Stepping to one side is considered 1 repetition. Try to complete 3 sets of 30 repetitions, paying attention to what your body tells you and feeling free to modify sets and repetitions as you see fit.

If this exercise seems complicated, rest assured you’ll soon get the hang of it.

4. Windmill Arm Circles

Arm windmills are a vigorous workout that can get your heart rate up. I find them great for warming and limbering up your shoulders and upper back and kick-starting you into even more exercise.

Step 1: Stand with your arms straight out to your sides with your elbows fully extended.

Step 2: Slowly move your hands in large circles, drawing the biggest circle you can. Ease into the movement slowly, then accelerate as fast as you comfortably can.

Step 3: Try to perform this activity for 30 seconds in each set, for a total of 5 sets. Feel free to modify sets and repetitions as you see fit.

Try to perform these exercises at least once daily and more if possible.

Trust me, decreasing brain function is a tremendous source of grief and concern among patients—even more so than physical capability. You want to treat your brain like gold because it’s one of the most valuable things you have in pursuing a life full of independence and happiness. These exercises can help keep your brain happy and healthy. I hope you find them useful.