Do you want a bigger brain and better memory?
Is it really possible to increase the size of the brain later in life?
Data from a randomized controlled study of 155 older women, who participated in 52 weeks of resistance training showed reduced cortical white matter atrophy on MRI scans when compared with the control group (Best JR, et.al., 2015).
This means that they ended up with a bigger brain than they would have had if they had not done the resistance exercise.
The control group did balance and toning.
If you instead prefer aerobic type of exercise, that may also improve your cognition.
Research showed that an individual’s cardio-respiratory fitness was a better predictor of cognitive gains than the exercise dose (Vidoni ED, et.al., 2015).
To improve cardio-respiratory function you can do regular aerobic exercise, or you can do high intensity short interval training which will save you time.
This study compared the effects of long slow distance training with high-intensity interval training in rowers (Ní Chéilleachair NJ, et.al., 2017).
High intensity short interval training was more effective than long and slow distance training in improving performance and aerobic characteristics.
Best JR, Chiu BK, Liang Hsu C, Nagamatsu LS, Liu-Ambrose T.Long-Term Effects of Resistance Exercise Training on Cognition and Brain Volume in Older Women: Results from a Randomized Controlled Trial. J Int Neuropsychol Soc. 2015 Nov;21(10):745-56.
Vidoni ED, Johnson DK, Morris JK, Van Sciver A, Greer CS, Billinger SA, Donnelly JE, Burns JM,Dose-Response of Aerobic Exercise on Cognition: A Community-Based, Pilot Randomized Controlled Trial. PLoS One. 2015 Jul 9;10(7):e0131647.
Ní Chéilleachair NJ1,2, Harrison AJ2, Warrington GD,HIIT enhances endurance performance and aerobic characteristics more than high-volume training in trained rowers.J Sports Sci. 2017 Jun;35(11):1052-1058
Research has shown that sitting for a long time can be bad, but you don’t have to be active for very long to reap huge benefits.
The program Exercise for Maximum Benefits incorporates the latest research to be sure that you really get maximum benefits.