Type of exercise and our mental fitness

There are numerous different types of sports and a wide range of exercise and training. The study analyzes which type and how much exercise will keep our minds in good shape. 
Endurance training, strength training, or a mix of these components seem to improve cognitive performance. However, coordinated and challenging sports that require complex movement patterns and interaction with fellow players are significantly more effective.
A higher total extent of activity does not necessarily lead to a correspondingly higher level of effectiveness for mental fitness. Longer duration per exercise unit promises a greater improvement in cognitive performance only over a longer period of time.

Differences between the sexes are particularly evident in the intensity of movement, but not in the type of sport. A hard workout seems to be particularly worthwhile for boys and men. Paired with a gradual increase in intensity, this leads to a significantly greater improvement in cognitive performance over a longer period of time.

The positive effect on women and girls disappears if the intensity is increased too quickly. The results of the research suggest that they should choose low to medium intensity sporting activities if they want to increase their cognitive fitness.

Source: https://www.nature.com/articles/s41562-020-0851-8