For the brain and shape. 5 exercises for a healthy brain and good memory

Experts have long known the benefits of exercise for physical health, but research continues to show that exercise can also have an effect on your mind. There are brain health exercises that can help improve everything from memory to organization.

The study, published in the Journal of Epidemiology & Community Health, followed around 4,500 UK residents with activity monitors attached to their hips 24 hours a day for a week. Researchers analyzed how activity levels affect short-term memory, problem-solving skills, and the ability to process information. Prevention writes about it.

It turned out that doing moderate to vigorous exercise and activities – even those done in less than 10 minutes – was associated with much higher cognitive performance scores than people who spent most of their time sitting or doing light activities. Intense exercise often includes running, swimming, cycling; moderate to brisk walking and anything that makes your heart beat faster.

Specifically, the researchers found that people who did these workouts had better working memory, but the biggest impact was on execution processes like planning and organizing.

On the other hand, cognitive abilities decreased by 1-2% in people who slept more, sat, or moved less.

“The findings suggest that those who move more “may tend to have higher cognitive abilities on average,” says lead author John Mitchell, a PhD student at the Institute for Sport, Exercise and Health, University College London. He adds that even changes may imply that they may have subsequent consequences for our computing.

This isn’t the first study to find a link between exercise and improved cognitive function. In fact, the Centers for Disease Control and Prevention (CDC) specifically states that physical activity can help improve your cognitive health, memory, and emotional balance.

Regular exercise can also reduce the risk of cognitive decline and dementia. Scientific analysis published in a journal preventive medicine In 2020, it showed that cognitive decline in inactive adults was almost twice as high compared to their more active counterparts.

This means that higher-intensity exercise can stimulate blood flow to your brain and increase your ability to think well in the process.

Exercise also activates skeletal muscles, which are thought to release hormones that interact with the brain to affect neuronal health and function. They’re neurons that act as information messengers, Malin says. “This, in turn, can promote the growth and regeneration of brain cells that aid memory and cognition,” he says.

Currently, the CDC recommends that most adults get at least 150 minutes of moderate-intensity exercise per week.

The best exercises for your memory

• start dancing
• Do squats or walk in place while watching TV.
• start walking
• Use the stairs instead of the elevator
• Walk your dog if available (one study found that dog owners walked an average of 22 minutes more each day than people without dogs).

It has been proven that being more active is actually best for your brain. The key factor is an increase in heart rate. This may include doing exercises such as:

• HIIT workouts
• To run
• light jog
• Swimming
• Cycling uphill
• Dance

Malin’s advice: “Don’t sit in one place too long, alternate between sitting and being active. Alternatively, even a 10-minute walk will go a long way.”

Previously Focus wrote about which foods will help increase your IQ

Important! This article is based on and does not contradict the latest scientific and medical research. The text is for informational purposes only and does not contain medical advice. Be sure to consult a doctor for a diagnosis.