Many of us sharpen our minds by turning our eyes to Sudoku, Wordle, or Brain-Training apps. However, research has increasingly shown one of the best ways to enhance memory, focus, and brain health to exercise.
Ours New research Data from over 250,000 participants were reviewed across 2,700 studies. Exercise has been found to help boost brain function, including walking, cycling, yoga, dancing, and playing active video games such as Pokemon GO.
Getting your body improves our thinking, makes decisions, remembers things and keeps us focused – no matter your age.
What science says
Our reviews add to many studies showing regular physical activity I’ll improve it Three important areas of brain function:
- Cognition, this is your overall ability to think clearly, learn and make decisions
- The ability to remember memories, especially short-term memories and personal experiences.
- Executive functions that include focus, planning, problem solving and emotional management.
We have conducted a review of the umbrella. In other words, we examined the results of over 130 high-quality research reviews that already combine the results of many exercise studies. These studies involved people not only tracking exercises that were usually already undertaken, but also starting new structured exercise programs.
Various brain function tests were used in the original study to assess their impact on cognitive, memory, and executive function. These include remembering word lists, solving puzzles, and quick switching between tasks, and simple activities designed to ensure that your brain is working well.
The improvement was small to medium. On average, exercise provided a prominent boost to cognition. This provided slightly smaller and still meaningful benefits of memory and executive function.
Children and teens saw great benefits in memory, but benefits emerged across all age groups.
People with attention deficit hyperactivity disorder (ADHD) showed significant improvements in executive function after physical activity than other population groups.
My brain began to respond quite quickly. Many people experienced improvements after only starting regular exercise for 12 weeks.
In general, people who exercise at least 30 minutes of exercise on most days of the week saw the biggest advantage, aiming for a total of about 150 minutes per week.
What’s going on in your brain?
Activities such as walking and cycling Increases hippocampal sizethe part of the brain that causes memory and learning.
in One studyelderly people who had aerobic exercise for one year increased their hippocampus by 2% and effectively reversed age-related brain contractions in the first to two years.
More intense training, such as running and high-intensity interval training Increases neuroplasticity – The brain’s ability to adapt and rewire itself. This allows you to learn more quickly, think more clearly, and stay mentally sharp as you age.
Another reason to move
The world’s population is aging. By 2030, One in six people become over 60 years old. This increases the risk of dementia, Alzheimer’s disease and cognitive decline.
At the same time, many adults are not moving enough. One in three adults Not meeting the recommended level of physical activity.
adult You should aim 150 medium exercises per week (such as active walking), or at least 75 minutes more active activities, such as running.
It is also important to incorporate muscle strengthening exercises such as lifting weights at least twice a week into your training.
Everyday movement is important
You don’t need to run marathons or lift heavy weights for profit. Our study showed that low-intensity activities such as yoga, tai chi and “exelgo” (active video games) are just as effective.
These activities involve both the brain and the body. Tai Chi, for example, requires focus, adjustment, and memory sequences.
Exergames often involves real-time decision-making and quick response to queues. This trains attention and memory.
Importantly, these forms of movement are comprehensive. They can be done at home, outdoors, or with friends and can be a great option for people at all fitness levels and those with limited mobility.
You may already be doing a lot through your daily life – it is important to find structured exercise time, such as lifting weights at the gym or making regular yoga classes, rather than walking instead of driving a shopping bag home.
Actual application
If you’re a grandparent, consider playing Wii Sports Virtual Tennis or bowling with your grandchildren. If you are a teenager with signs of ADHD, try a dance class and see if it affects the focus of the class. If you are a busy parent, you may be more clear if you can narrow down a 20-minute yoga video session between meetings.
In each of these cases, you are not just active, but you are giving your brain valuable adjustments. Also, unlike most brain training apps and supplements, exercise offers a wide range of benefits including improvements sleep and Mental health.
Workplace and school are beginning to take notes. A short movement break It has been implemented during work days to improve employee focus.
Incorporating schools Physical Activities The classroom has improved student attention and academic achievement.
Exercise is one of the most powerful and accessible tools to support brain health. Above all, it is free, widely available and never too late to get started.
BenshinResearchers, Alliance Health and Human Performance, University of South Australia and Ashley E. Smith,Associate Professor, Healthy Aging, University of South Australia
This article has been republished conversation Under the Creative Commons license. Please read Original article.
