Add thelocalreport.in As A Trusted Source
Many of us turn to Sudoku, Wordle Or brain-training apps to sharpen our brains. But research is increasingly showing one of the best ways to boost MemoryHave focus and brain health Exercise,
Our new research reviewed data from more than 250,000 participants in 2,700 studies. We found that exercise helps boost brain function – whether it’s walking, cycling, yoga, dancing, or even playing active video games like Pokemon Go.
Moving your body improves the way we think, make decisions, remember things, and stay focused – no matter what your age.
what does science say
Our review shows that regular physical activity improves three key areas of brain function:
- Cognition, which is your overall ability to think clearly, learn, and make decisions
- Memoryespecially short-term memory and the ability to remember personal experiences
- Executive functions, which include focus, planning, problem-solving, and managing emotions.
We conducted a comprehensive review, meaning we looked at the results of over 130 high-quality research reviews, which already included the findings of many exercise studies. These studies usually involve people starting a new, structured exercise program, rather than simply tracking the exercise they were already doing.
To assess effects on cognition, memory, and executive function, a series of brain function tests were used in the original studies. These included things like memorizing word lists, solving puzzles, or switching quickly between tasks – simple activities designed to reliably measure how well the brain is working.
Improvements were small to moderate. On average, exercise led to a significant increase in cognition, with smaller but still meaningful benefits in memory and executive function.
The benefits were seen across all age groups, although children and teens saw greater improvements in memory.
People with attention-deficit hyperactivity disorder (adhd) showed greater improvement in executive function after physical activity than other population groups.
The brain began to respond quite quickly – many people experienced improvements after only 12 weeks of starting regular exercise.
In general, the greatest benefits were seen in those who exercised at least 30 minutes most days of the week, aiming for a total of about 150 minutes per week.
What is happening in the brain?
Activities like walking or cycling can increase the size of the hippocampus, the part of the brain responsible for memory and learning.
About the authors
Ben Singh is Research Fellow in Allied Health and Human Performance at the University of South Australia.
Ashley E. Smith is Associate Professor in Healthy Aging at the University of South Australia.
This article is republished from Conversation Under Creative Commons license. read the original article,
In one study, older adults who did aerobic exercise for a year grew their hippocampus by 2 percent, effectively reversing age-related brain shrinkage of one to two years.
More intense workouts, such as running or high intensity interval training, may further promote neuroplasticity – the brain’s ability to adapt and rewire itself. This helps you learn more quickly, think more clearly, and stay mentally sharp as you age.
Another reason to move forward
The world’s population is ageing. By 2030, one in six people will be over 60 years of age. With this the risk of dementia, Alzheimer’s disease and cognitive decline will increase.
Additionally, many adults are not moving enough. One in three adults is not meeting recommended levels of physical activity.
Adults should aim for at least 150 minutes of moderate exercise – such as brisk walking – or at least 75 minutes of more vigorous activity, such as running, each week.
It’s also important to incorporate muscle-strengthening exercises, such as weight lifting, into your workout at least twice a week.
Every day’s activity matters
You don’t have to run marathons or lift heavy weights to benefit. In our study, low-intensity activities such as yoga, tai chi And “exergames” (active video games) can be just as effective – sometimes even more so.
These activities involve both the brain and body. For example, Tai Chi requires focus, coordination, and remembering sequences.
Exergames often involve real-time decision making and quick reactions to cues. It trains attention and memory.
The important thing is that these forms of movement are inclusive. These can be done at home, outside, or with friends, making them a great option for people of all fitness levels or those with limited mobility.
Although you may already be doing a lot of the same in daily life – like walking instead of driving or carrying shopping bags home – it’s still important to make time for structured exercise, like lifting weights at the gym or doing a regular yoga class, to get the full benefits for your brain and body.
real life applications
If you’re a grandparent, consider playing Wii Sports virtual tennis or bowling with your grandchild. If you are a teen with ADHD symptoms, try a dance class and see if it affects your concentration in class. If you’re a busy parent, you may be more clear-minded if you can take a 20-minute yoga video session between meetings.
In each of these cases, you’re not only getting active, you’re giving your brain a valuable tune-up. And unlike most brain-training apps or supplements, exercise offers far-reaching benefits, including better sleep and mental health.
Workplaces and schools are starting to pay attention. Short movement breaks are being introduced during the working day to improve employee focus.
Schools that incorporate physical activity into the classroom are seeing improvements in student attention and academic performance.
Exercise is one of the most powerful and accessible tools we have to support brain health. The best part is that it’s free, widely available, and it’s never too late to get started.