How to train to develop the brain and keep it healthy

How and how much to exercise to improve brain function

Any physical activity improvesP. D. Loprinzi, D. Moore, J. P. Loenneke. Does Aerobic and Resistance Exercise Influence Episodic Memory through Unique Mechanisms? / Brain science brain circulation and transmission of nerve impulses, information processing and memory encoding. It also reduces inflammation and increases the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the formation of new neurons and keeps them healthy.

Both cardio and strength training improve1. K. I. Erickson, C. Hillman, C. M. Stillman. Physical Activity, Cognition, and Brain Outcomes: A Review of the 2018 Physical Activity Guidelines / Medicine and science in sports and exercise
2. C. Damrongthai, R. Kuwamizu, K. Suwabe. Benefit of human moderate running boosting mood and executive function coinciding with bilateral prefrontal activation / Scientific Reports
3. Northey JM, Cherbuin N, Pumpa KL, Smee DJ, Rattray B. Exercise interventions for cognitive function in adults older than 50: a systematic review with meta‑analysis. Br J Sports Med.

mental abilities of people and pump the following brain functions:

• the ability to stay focused on the task;
• cognitive flexibility - the ability to switch between different tasks;
• working memory - the ability to keep in mind information that is important for completing a task;
• cognitive inhibition - the ability to suppress unimportant information;
• deterrent control - the ability to exclude inappropriate behavior.

Good for the brain and high-intensity interval training, in which periods of active work alternate with short periods of rest. Yes, in one experimentA. Kovacevic, B. Fenesi, E. Paolucci. The effects of aerobic exercise intensity on memory in older adults / Applied physiology, nutrition, and metabolism in older adults, HIIT improved memory even better than quiet cardio.

In another workC. Tsai, C. Pan, Y. Tseng. Acute effects of high‑intensity interval training and moderate‑intensity continuous exercise on BDNF and irisin levels and neurocognitive performance in late middle‑aged and older adults / Behavioral brain research both high-intensity activity and aerobic training increased the rate of BDNF release in the brain and reduced the time it took to process a task and find a solution.

For the greatest benefits, scientists advise combining different types of training and studyColcombe S, Kramer AF. Fitness effects on the cognitive function of older adults: a meta-analytic study. Psychol Sci. 45-60 minutes as many times a week as possible.

At the same time, physical activity is only one of the factors in the positive impact of sports. You can get much more benefit from classes if you consider a few points.

How to increase the positive effect of sports on the brain

In an article at the World Economic Forum, Harvard Medical School psychiatrist John Rathy tellsThe best type of exercise for your brain, according to a psychiatrist / The World Economic Forumhow to make physical activity as beneficial for the brain as possible.

Practice in a group

Communication activatesC. Felix, C. Rosano X. Zhu. Greater Social Engagement and Greater Gray Matter Microstructural Integrity in Brain Regions Relevant to Dementia / The Journals of Gerontology: Series B many areas of the brain, including those that are responsible for social perception, emotions and motivation, behavioral adaptation, belonging to a group. It helpsJ. Mintzer, K. A. Donovan A. Z. Kindy. Lifestyle Choices and Brain Health / Frontiers in Medicine preserve hippocampal volume, improve episodic memory, and provide people with a sense of well-being.

Thus, group activities can have a double positive effect - to support the brain through physical and social activity.

Try a variety of fitness workouts, jogging, crossfit, martial arts or dancing. In addition to being good for the brain, socializing can also be a lot of fun and keep you motivated to exercise regularly.

Train outside

John Rathy thinksThe best type of exercise for your brain, according to a psychiatrist / The World Economic Forumthat the same type of activity can affect the brain differently depending on the environment.

Outdoor exercise provides significantly more stimulus. It's one thing to run on a path while looking at a wall or a window, and quite another to do it in the forest, where the picture is constantly changing, and you have to keep track of many different things.

In addition, exercising outside is a good opportunity to be in the sunlight more often. Lack of UV rays maybeS. T. Kent, L. A. McClure, W. L. crosson. Effect of exposure sunlight on cognitive function among depressed and non-depressed participants: a REGARDS cross-sectional study / Environmental Health adversely affect mood and cognition. So whenever possible, prefer outdoor activities to indoor training.

Learn complex movements

It is good if, in addition to physical activity, the training will also include new elements that need to be studied and remembered. Perhaps the best example of such activities is dancing.

Unlike running or strength exercises, which are repeated from time to time, dance classes involve the development of new movements or their combinations, performing them to the music, as well as working in pairs or in a group where you need to adapt to others of people.

Dancing trainDancing and the Brain / Harvard Medical School visual and spatial recognition, improve executive functions and long-term memory, reduce stress and improve mood.

In the future, team sports can work just as well, where, in addition to physical activity, you need to make decisions and work smoothly with other people from the team.

Another option is crossfit or functional all-around. This type of training also includes group work and learning many new motor skills. In addition, crossfit combines different types of physical activity: strength exercises, cardio and high-intensity interval complexes.

Enjoy

To maintain brain health into old age, you need to exercise regularly for the rest of your life. This is possible only under one condition - if you enjoy not only the result, but also the process itself.

Remember that sports are not limited to a list of group programs from the nearest fitness club or walking on a treadmill. Try different types of fitness and physical activity and find what you really like.