Here is a uncomplicated, supported learning way to sharpen thinking and improve memory

Many of us turn to the Sudoku, Wordle or Brain training application to sharpen our minds. But research is increasingly showing one of the best ways to escalate memory, focus and health are exercises.

Our new research Data from over 250,000 participants in 2,700 studies have been analyzed. We found that exercises support escalate brain function – regardless of whether it is walking, cycling, yoga, dance, and even playing busy video games such as Pokémon Go.

Moving the body improves the way of thinking, we make decisions, remember things and remain concentrated – regardless of age.

What science says

Our review increases growing studies that show regular physical activity improves Three key areas of the brain function:

• Cognition, which is your overall ability to think clearly, learn and make decisions

• Memory, especially miniature -term memory and the ability to remember personal experiences

• Executive function that includes focus, planning, problem solving and emotional management.

We conducted an umbrella review, which means that we have looked at the results of over 130 high -quality test reviews, which have already combined the results of many exercise studies. These studies usually included people starting a fresh, structured exercise program, not just tracking the exercises they have already performed.

To assess the impact on cognition, memory and executive function, the original research used a number of brain function tests. They included things such as remembering word lists, solving puzzles or quick switching between tasks – uncomplicated activities designed to reliably measure how well the brain works.

The improvements were diminutive to moderate. On average, exercises led to a noticeable escalate in Poznań, with slightly smaller but still significant profits in memory and executive function.

Benefits appeared in all age groups, although children and teenagers recorded significant profits in their memory.

People with hyperactivity disorder with attention deficit (ADHD) showed a greater improvement in executive function after physical activity than other population groups.

The brain began to react fairly quickly – many people experienced improvement after only 12 weeks of regular exercise.

In general, the greatest benefits were observed in those who perform at least 30 minutes of exercise for most of the week, striving for about 150 minutes a week.

What is happening in the brain?

Activities such as walking or cycling can Increase the size of the hippocampusPart of the brain responsible for memory and learning.

IN one examinationOlder adults who performed aerobic exercises for a year, bred the hippocampus by 2%, effectively reversing brain contraction from one to two years.

More intensive training, such as interval training on run or intensity, can continue Strengthen neuroplasticity – brain ability to adapt and repeat again. This helps to learn faster, think more clearly and remain mentally edged with age.

Another reason to move

The world’s population is getting elderly. Until 2030, One in six people will be over 60 years old. Therefore, there is a growing risk of dementia, Alzheimer’s disease and cognitive inheritance.

At the same time, many adults do not move enough. One in three adults does not meet the recommended levels physical activity.

Adults should aim At least 150 moderate exercises – such as vigorous walking – every week or at least 75 minutes of more energetic activity such as running.

It is also significant to include exercises with muscle length, such as weightlifting, for training at least twice a week.

Everyday movement counts

You don’t have to carry marathons or lift vast weights to operate. Our study has shown that actions of lower intensity, such as yoga, tai chi and “exercise” (busy video games), can be equally effective-sometimes even more.

These actions engage both the brain and the body. For example, Tai Chi requires a sequence of focus, coordination and remembering.

Exergames often include making decisions in real time and a quick response to tips. It trains attention and memory.

Importantly, these forms of movement are turned on. They can be done at home, outside or with friends, which makes them a great option for people at all fitness levels or people with constrained mobility.

Although you can do a lot through everyday life – for example, walking instead of riding or carrying home shopping bags – it is still significant to find time for structured exercises, such as lifting weights in the gym or regular yoga classes to get full benefits for the brain and body.

Actual applications

If you are a grandfather, consider playing Wii virtual tennis or bowling with your grandson. If you are a teenager with ADHD signs, try the dance class and check if it affects your concentration in the classroom. If you are a busy parent, you can be more clear if you can squeeze a 20-minute yoga session between meetings.

In each of these cases, you are not only busy, you give your brain a valuable tummy. And unlike most applications or brain training supplements, exercises provide long benefits, including improved to sleep AND Sanity.

Workplace and schools are starting to record. Short traffic movement They are introduced during the working day to improve the concentration of employees.

Schools they contain physical activity In the classroom, they record the improvements of students and academic results.

Exercises are one of the most powerful and strongest tools we have to support brain health. Best of all, it is free, widely available and is never too behind schedule to start.