Here is the amount of exercises you need to give your brain a boost

image

Physical activity is good for the body and the mind. In fact, doctors have known for some time that exercise improves thinking and slows the rate of cognitive decline, especially among older adults. But what type and how much exercise is needed to achieve a healthier brain?
The answer seems to be almost any type of exercise that makes him move forward, as long as he stays with it, according to an international study published yesterday (May 30) in the journal Neurology Clinical Practice.
Walking, running, weight training, yoga or tai chi ... everything is fine, as long as you do it a few times a week for at least 52 hours over the course of six months or so. A key finding in the study was that exercise does not need to take place within a certain number of hours per day or per week.
"The impact in the real world is that you can divide that [52 hours] in one hour here or there," said the study's lead author, Joyce Gomes-Osman, a clinical neuroscientist at the University of Miami Miller School of Medicine. "This is encouraging because it tells you that you do not necessarily need an hour a day, if you exercise a few days a week and start accumulating those 'points', and you do it for several months and you reach that 52-hour number, it's when you can expect your mind to become clearer. "
Gomes-Osman noted that low-intensity "mind-body" exercises (such as yoga and tai chi) work just as well as high-intensity exercises, strength training, and aerobic exercises.
The new research examined nearly 100 previously published studies on exercise and cognition, with a total of more than 11,000 participants whose average age was 73 years. The common denominator in all of these studies was that various forms of exercise led to more acute thinking if participants achieved this minimum goal of 52 hours for approximately six months, said Gomes-Osman. Studies with fewer exercise hours or shorter time scales did not yield positive results.
Gomes-Osman told Live Science that, as a neuroscientist who practices physiotherapy, he has long wanted to prescribe a "dose" of exercise to his patients, using the same precision and individualized approach that a doctor would use to prescribe a heart medication. Now, she is closer to that goal, he said.
"We often hear tips to be more active," given with the goal of improving thinking, said Gomes-Osman. But, "What does that mean? Does that mean that the person needs to do 30 minutes a day every day of the week? Or one hour a day? And what kind of exercise?"
Referring to heart disease, Gomes-Osman said there are recommendations for the precise amount of rigorous or moderate exercise that is needed to improve heart health. But the corresponding dose of exercise for cognitive health was not known ... until now. This is a new important understanding, he said, because there are no medications to improve or slow down cognitive decline. Exercise, for now, is the only approach.
Dr. Douglas Scharre, director of the Center for Cognitive and Memory Disorders at Wexner Medical Center at Ohio State University, who was not involved in new research, agreed with the findings of the study.
"I think the final message is that physical exercise should be done consistently in the long term to get maximum cognitive benefits," Scharre told Live Science. "It does not seem to matter how much, how long or what kind of exercise, only that I do it regularly in the long term."
The researchers found that real cognitive gains were found in specific areas of thought, namely, planning and homework, the speed of processing and executive function, which is the ability to focus and manage tasks, Gomes-Osman said. His team found that participants' memory improvement was only observed in approximately half of the studies analyzed, so that, averaged together, they could not conclude that exercise improved memory.
That makes sense, according to Scharre, because those non-cognitive elements of cognition make common use of the frontal brain regions that exercise more during exercise than brain regions related to memory.

Here is the amount of exercises you need to give your brain a boost

Physical activity is good for the body and the mind. In fact, doctors have known for some time that exercise improves thinking and slows the rate of cognitive decline, especially among older adults. But what type and how much exercise is needed to achieve a healthier brain?
The answer seems to be almost any type of exercise that makes him move forward, as long as he stays with it, according to an international study published yesterday (May 30) in the journal Neurology Clinical Practice.
Walking, running, weight training, yoga or tai chi ... everything is fine, as long as you do it a few times a week for at least 52 hours over the course of six months or so. A key finding in the study was that exercise does not need to take place within a certain number of hours per day or per week.
"The impact in the real world is that you can divide that [52 hours] in one hour here or there," said the study's lead author, Joyce Gomes-Osman, a clinical neuroscientist at the University of Miami Miller School of Medicine. "This is encouraging because it tells you that you do not necessarily need an hour a day, if you exercise a few days a week and start accumulating those 'points', and you do it for several months and you reach that 52-hour number, it's when you can expect your mind to become clearer. "
Gomes-Osman noted that low-intensity "mind-body" exercises (such as yoga and tai chi) work just as well as high-intensity exercises, strength training, and aerobic exercises.
The new research examined nearly 100 previously published studies on exercise and cognition, with a total of more than 11,000 participants whose average age was 73 years. The common denominator in all of these studies was that various forms of exercise led to more acute thinking if participants achieved this minimum goal of 52 hours for approximately six months, said Gomes-Osman. Studies with fewer exercise hours or shorter time scales did not yield positive results.
Gomes-Osman told Live Science that, as a neuroscientist who practices physiotherapy, he has long wanted to prescribe a "dose" of exercise to his patients, using the same precision and individualized approach that a doctor would use to prescribe a heart medication. Now, she is closer to that goal, he said.
"We often hear tips to be more active," given with the goal of improving thinking, said Gomes-Osman. But, "What does that mean? Does that mean that the person needs to do 30 minutes a day every day of the week? Or one hour a day? And what kind of exercise?"
Referring to heart disease, Gomes-Osman said there are recommendations for the precise amount of rigorous or moderate exercise that is needed to improve heart health. But the corresponding dose of exercise for cognitive health was not known ... until now. This is a new important understanding, he said, because there are no medications to improve or slow down cognitive decline. Exercise, for now, is the only approach.
Dr. Douglas Scharre, director of the Center for Cognitive and Memory Disorders at Wexner Medical Center at Ohio State University, who was not involved in new research, agreed with the findings of the study.
"I think the final message is that physical exercise should be done consistently in the long term to get maximum cognitive benefits," Scharre told Live Science. "It does not seem to matter how much, how long or what kind of exercise, only that I do it regularly in the long term."
The researchers found that real cognitive gains were found in specific areas of thought, namely, planning and homework, the speed of processing and executive function, which is the ability to focus and manage tasks, Gomes-Osman said. His team found that participants' memory improvement was only observed in approximately half of the studies analyzed, so that, averaged together, they could not conclude that exercise improved memory.
That makes sense, according to Scharre, because those non-cognitive elements of cognition make common use of the frontal brain regions that exercise more during exercise than brain regions related to memory."Exercise is a fabulous brain activity," Scharre said. "The brain is activating a lot during exercise, we have to learn to control our muscles to do the exercise, we have to focus on the tasks, we have to determine if we feel tired or ... we plan to slow down next time To avoid a certain activity that causes pain, basically, "use it or lose it", I think, is as true for the brain as for the muscles. "
Scharre added that watching television and not socializing does not use the brain as much as exercise.
The researchers, who included scientists from Brazil and Spain, wrote that brain functions that improved consistently with exercise in all the studies that examined the speed of processing, planning, and focus are the same functions that begin to fail with the beginning of the Cognitive decline related to age.

Notice

Commenting only available for logged in users