Training can be a great way to protect the health of your brain – and new research suggests You don’t necessarily need to “go hard or go home” to see the advantages.
According to a major review published for the first time in The British Journal of Sports Medicine Last spring, all kinds of exercises – without level of intensity – can considerably increase brain health for all ages.
Especially, moderate intensity exercise led to the most significant results for memory And executive function (like problem solving and reasoning). Low intensity exercise was the most beneficial for General cognition.
Researchers also studied specific activities and found that active video games called “exergames” offered the most important cognitive advantages, followed by Corner activities such as yoga and tai chi.
Here is what the experts had to say about the new study, more How to integrate these three exercises in your fitness routine for the Maximum brain boost.
For this study, the researchers analyzed the results of 133 journals which included more than 258,000 participants.
Looking for models in the various reports, the researchers found “solid evidence that Exercise improves general cognition, memory and executive function in all age groups “,” This author of the main study Ben Singh, PhdPostdoctoral researcher in the population and digital health at the University of South Australia.
The advantages were particularly visible for children, adolescents and people with attention / hyperactivity deficit disorder (ADHD), Singh said Health.
The other exercise factors that had an impact on brain health included:
- Intensity. The low -intensity low intensity exercise had a slightly higher association with brain health than high intensity exercise.
- Intervention time. Getting involved in an exercise routine even for a short period (one to three months) was beneficial, in particular for general cognition. However, longer interventions have also been useful for other aspects of brain health.
- Type of activity. EXERGAME – Video games that require physical movement – had the greatest effects on cognition and memory. Yoga, tai chi or other exercises that force people to remember the coordinated movement sequences were also particularly beneficial for memory.
“These results strengthen the Importance of incorporating even light activity in everyday life As part of a long -term strategy to maintain brain health, “said Singh.
This last study is Just a jump point, Singh said – the quality of the evidence varied, the exercise protocols were not consistent, and most of the reports only examined the short -term cognitive advantages.
However, this is another proof that To move more is good for your brain and yoga, tai chi and exergams could be particularly effective means to do so. Here is what you need to know about each type of exercise.
Yoga
Yoga is an ancient practice that combines physical postures, breathing techniques and meditation, said Anna Emanuel, MDIntegrative doctor and functional medicine, yoga teacher and founder of Love.Life Medical. This combination creates a unique cognitive commitment that can improve brain health, said Singh.
Yoga can help Reduce stress and inflammation,, In turn, supporting “hippocampal function, the brain’s memory center,” he said.
“It also strengthens the prefrontal cortex, the brain region responsible for decision -making, planning and emotional regulation,” said Singh.
So what is the best way to start with yoga (and harvest your brain health benefits)? Start Short sessions – maybe 20 to 30 minutes, two or three times a week, Michael Genovese, MD, JDdoctor and chief medical advisor at Ascendant New York, told Health.
Try styles such as Hatha or Vinyasa Yoga, Who mix a soft movement with breathing, recommended Genovese.
And since Reduction of stress is good for your brain, finish each yoga session with meditation or a relaxation technique, added Singh.
“Following Yoga programs structured specially designed for brain health or mindfulness can further amplify cognitive advantages,” he said.
Tai Chi
Tai Chi is a traditional Chinese martial art that combines slow movements and deep breathing To intentionally balance energy through the body, Emauel said Health.
“Often described as” moving meditation “, the sequence of movements aims to slow down the mind, body and breathing,” she said.
Tai Chi promotes cognitive health more effectively than other exercises because it focuses on slow and determined movements that connect the body and the mind, Sanam Hafez, PhdA neuropsychologist and director of understanding the mind, says Health. This “activates the regions of the brain responsible for Memory and engine functions“She said.
People who practice tai chi must also Do not forget a specific set of movements, Who calls into question the memory, added Genovese.
And like yoga, practice “lowers stress, This usually means better concentration and better mental clarity, “he said.
For the greatest cognitive advantages, practice tai-chi at least Three times a week for 20 to 60 minutes In session, said Singh, ideally with a group.
“Building in structured routines, such as Yang or Chen styles, can be particularly effective, because they require memorization,” he said. “Focusing on the breathing and mindfulness controlled during the practice still improves cognitive engagement.”
Exergames
The exergames are Video games that require physical activity To interact with the game, exercise both engaging and cognitive stimulating, said Singh.
Per Singh, the examples include:
- Nintendo Wii Sports, which presents games such as tennis and boxing
- Dance dance revolution, A game of rhythm based
- Virtual reality fitness games, including Beat saber, supernatural and fitxr
“You react quickly, following the models and resolving the challenges, while being physically active,” said Genovese. “This type of multitasking can Help refine attention, coordination and memory. »»
In addition to that, the highly interactive and gamified nature of the exergames keeps you motivated, Leading to a more coherent participation and in cognitive advantages over time, said Singh.
To maximize cognitive advantages, choose exergams that involve complex movements and decision -making, as Simulation games based on pace or sport, Said Singh. Play for at least 20 to 30 minutes, three to five times a week.
Not only should you choose games that challenge you mentally and physically, but you should also choose the ones you find fun. “The more you appreciate it, the more likely you are to be there – and this is where the real advantages arrive,” said Genovese.