Imagine giving your brain a powerful boost to repair itself and form new neural connections—simply by naturally increasing a key protein called brain-derived neurotrophic factor (BDNF). Research has found that higher levels of BDNF play a crucial role in protecting against dementia and improving cognitive function. One of the simplest and most effective ways to raise BDNF is through regular aerobic exercise.
That’s the idea behind this quick 10-minute aerobic workout I designed. It uses a full water bottle as light resistance, cleverly combining cardio with light strength training. The routine not only boosts cardiopulmonary function and promotes blood flow to the brain—thereby stimulating BDNF secretion—but also strengthens muscles simultaneously.
Multiple studies indicate that exercise lowers the risk of dementia, not just by enhancing cardiovascular health but also through direct beneficial effects on the brain, such as the following:
- Increasing BDNF to promote neuronal repair and the formation of new neural connections
- Improving insulin sensitivity and glucose utilization in the brain
- Reducing chronic inflammation in the brain
Additionally, a 2025 study published in JAMA found that even for high-risk groups—such as people with a family history of dementia, those who rarely exercise, or those with poor eating habits—cognitive function can still be significantly improved by following these strategies together:
- Aerobic exercise
- Resistance training and stretching
- Following the MIND diet—a dietary pattern specifically designed to protect the brain and reduce the risk of dementia, essentially an “optimized Mediterranean diet for the brain”
- Computerized cognitive training
Aerobic exercise enhances brain blood flow and vascular function while stimulating the growth and survival of neurons and reducing damage caused by amyloid plaques.
Resistance training, on the other hand, prompts the muscles to release “myokines” (muscle hormones), which further support brain health and help reduce chronic inflammation throughout the body. The MIND diet is also fundamentally anti-inflammatory, providing additional protection for the nervous system.
10-Minute Muscle-Strengthening Aerobic Workout
This water bottle aerobic workout uses light resistance and targeted glute and leg movements to stimulate muscle activity and boost cardiovascular blood flow in just a short time.
1. Leg Raise Crunch
This cross-body movement activates your core while improving coordination and balance.
Step 1: Stand with your feet shoulder-width apart, holding a water bottle in each hand.
Step 2: Raise your right hand above your head to the right. Lift your left knee toward the right while moving your right elbow diagonally down toward the left. After your right elbow touches your left knee, lower your left leg back to the starting position. Switch to raise your left hand and perform the movement on the other side. Alternate sides.
2. Side Toe-Tap
A low-impact cardio move that engages the shoulders and improves lateral mobility.
Step 1: Stand with feet shoulder-width apart, holding a water bottle in each hand, with your arms raised to shoulder level at your sides.
Step 2: Step your right foot out to the side and tap the ground while squeezing your shoulder blades back. Return your right foot and arms to the starting position. Step your left foot out and repeat on the other side. Alternate sides.
3. Reverse Lunge
This functional exercise builds lower-body strength while supporting balance and stability.
Step 1: Stand with feet shoulder-width apart, holding a water bottle in each hand, keeping your weight centered.
Step 2: Inhale as you step your right foot back, lean slightly forward, and lower into a lunge, letting your arms swing naturally behind you. Exhale as you step your right foot forward and return to the starting position. Step back with your left foot and repeat. Alternate sides.
4. Hip Thrust 1
A dynamic hinge movement that targets the glutes while engaging the core and upper body.
Step 1: Stand with feet shoulder-width apart, holding a water bottle in each hand, raised above your head.
Step 2: Inhale as you hinge at your hips, moving your hands diagonally toward the right—your right hand to your right side and your left hand between your legs. Exhale as you stand upright, raising your hands back overhead. Repeat by moving your hands diagonally to the left. Alternate sides.
5. Hip Thrust 2
This variation increases the range of motion and strengthens the posterior chain through controlled movement.
Step 1: Stand with feet shoulder-width apart, holding a water bottle in each hand, raised above your head.
Step 2: Inhale as you hinge at your hips, bringing your hands together down toward the center between your legs. Exhale as you stand upright, raising your hands overhead.
Step 3: Inhale as you hinge at your hips, this time moving your hands down to your sides. Exhale as you stand upright, raising your hands overhead. Alternate between Step 2 and Step 3.
6. Crunch Plus Jumping Jack
A hybrid move that combines core activation with bursts of cardio for full-body engagement.
Step 1: Stand with feet shoulder-width apart, holding a water bottle in each hand.
Step 2: Raise your right hand above your head to the right. As you lift your left knee toward the right, move your right elbow diagonally down toward the left. After your right elbow touches your left knee, lower your left leg back to the starting position. Repeat on the other side.
Step 3: Return to standing with elbows bent and hands in front of your chest.
Step 4: Jump your feet out to shoulder-width while extending your arms to the sides. Jump your feet back together while bringing your hands back to your chest. Alternate between crunches and jumping jacks.
7. Squat
A foundational strength exercise that targets the glutes and thighs while reinforcing proper form.
Step 1: Stand with feet slightly wider than shoulder-width apart, toes pointing slightly outward. Keep your chest lifted, core engaged, and back straight, holding a water bottle in each hand.
Step 2: Inhale as you push your hips back and bend your knees, lowering into a squat until your thighs are parallel to the ground, while bending your arms to bring the water bottles to chest level. Exhale as you stand up, straightening your arms and raising the water bottles overhead.
8. Jumping Jack
A classic cardio move that increases heart rate and improves overall endurance.
Step 1: Stand with feet together, holding a water bottle in each hand, elbows bent with hands in front of your chest.
Step 2: Jump your feet out to shoulder-width, extend your arms to the sides, then jump your feet back together while bringing your hands back to your chest or raising the water bottles overhead. Continue alternating between jumping out and in.
9. Butt Kicks
A light cardio exercise that increases heart rate while activating the hamstrings.
Step 1: Stand with feet hip-width apart, holding a water bottle in each hand.
Step 2: Run in place, alternately kicking your heels up toward your glutes while letting your arms swing naturally.
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