Many of us go to Sudoku, War or Brain Training Apps to clarify our hearts. But research shows one of the best ways to increase memory, and focus and brain health are exercise.
Ours New study In 2,700 studies, we reviewed more than 250,000 participants’ data. We will help to improve the brain function that plays active video games such as walking, biking, yoga, dance, or pokémon go.
When you move your body, we make our thoughts and decisions, remembering things, and keep your concentration.
What the science says
Our review is added to more and more research that shows regular physical activity. improvement Three main areas of brain function:
- Recognition, this is the overall ability to think, learn, and make decisions.
- The ability to remember memory, especially short -term memory and personal experience
- Executive functions including focus, planning, problem solving and emotion management.
We conducted an umbrella review, which we have reviewed more than 130 high -quality research reviews already found in many athletic studies. This study includes people who start new and structured exercise programs, rather than tracking the exercise they are already doing.
In order to assess the effects of cognition, memory and execution, the original study used various brain function tests. This included a simple activity designed to stably measure how well the brain works, such as a quick change between the word list, a quick shift between the puzzle solving, or a work.
Improvements were less or normal. On average, exercise has noticeably improved awareness, and it has gained a slightly small but meaningful profit in memory and execution.
Children and teenagers gained great benefits to memory, but benefits all ages.
People with attention deficit hyperactivity disorders (ADHD) showed that the enforcement function was greatly improved after physical activity than other population groups.
The brain began to react quite quickly. Many people have experienced improvement after starting regular exercise for just 12 weeks.
In general, the biggest benefit for those who do at least 30 minutes of exercise on most days of the week aimed for a total of 150 minutes per week.
What is happening in the brain?
You can do activities such as walking or bicycles Increase the size of the hippocampusPart of the brain in charge of memory and learning.
~ Inside One studyThe elderly, who had been aerobic exercise for a year, increased the hippocampus by 2%to effectively reverse the age -related brain contraction of one to two years.
More intense exercises such as running or high intensity interval training Improvement of nerve plasticity -The ability for the brain to adapt and reconnect itself. This makes you learn faster, clearly thinking, and mentally sharp as you get older.
Another reason for moving
The world’s population is aging. Until 2030 One out of 6 is 60 years old or older. As a result, the risk of dementia, Alzheimer’s disease and cognitive reduction increases.
At the same time, many adults do not move enough. 1 out of 3 adults Do not meet the recommended level Of physical activity.
adult Must be a goal At least 75 minutes more active activity, such as 150 or more exercise or running of suitable exercise, such as active walking.
It is also important to include muscle enhancement exercises such as weight lifting more than once a week.
Everyday movement
You don’t have to run a marathon or lift your weight to benefit. Our research has shown that low intensity activities such as yoga, Taichi, and “exergames” (active video games) can be effective.
These activities participate in the brain and the body. For example, Tai Chi requires focus, adjustment and memorization order.
Exergames often includes quick response to real -time decisions and signals. This trains interest and memory.
Importantly, this type of exercise is comprehensive. They can be with their homes, outdoor or friends, so it’s a great choice for all fitness -level people or those with limited mobility.
Instead of driving a shopping bag, instead of walking or carrying home, you may already have a lot of daily life, such as walking, but it’s still important to find time for structured sports, such as lifting weights or regular yoga classes in the gym.
Actual application
If you are an grandparent, consider Wii Sports Virtual Tennis or bowling with grandchildren. If you have a sign of ADHD, try a dance class and see if it affects concentration in class. If you are a busy parent, you can be cleaner if you can write a 20 -minute yoga video session between the meeting.
In each of these, you are not just active, but provides valuable tuning to the brain. And unlike most brain training apps and supplements, exercise provides much more benefits, including improvements. sleep and Mental health.
Work and school began to pay attention. Short movements are cut off It is introduced during the working hours to improve the focus of the employee.
Integrated school Physical activity In the classroom, students’ interests and academic achievements are improving.
Exercise is one of the most powerful and accessible tools to support brain health. Best of all, it is free, widely available and not too late to start.
Ben SingResearchers, combined health and human performance, Namhoju University and Ashleigh E. SmithAssociate professor, healthy aging, Namhoju University
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