What else can you do to improve your cognition other than pay attention to the food you eat?
You actually have quite a lot of control over how functional your brain is going to be.
Research has shown we can slow down memory loss and even improve our memory.
The following study included 155 older women participating in resistance training 2 days a week for a year (Best JR, et.al., 2015).
They were compared with a group doing balance and toning twice a week and were evaluated at the beginning of the study, after 1 year and after 2 years.
Resistance training improved executive function compared to balance and toning. It also improved memory, reduced cortical white matter.
Atrophy verified on MRI and increased peak muscle power at 2-year follow-up. The balance and toning exercises did not do that.
Men and women doing resistance exercises 2-3 times a week for 6 months significantly improved overall cognitive function, with maintenance of executive and overall benefits over 18 months (Fiatarone Singh MA, et.al., 2014).
They were compared with a group doing seated calisthenics which did not result in the same benefits.
Doing resistance exercise twice a week does not require a lot of time and can help to keep your brain healthier.
That’s time well spent.
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.
Fiatarone Singh MA, Gates N, Saigal N, Wilson GC, Meiklejohn J, Brodaty H, Wen W, Singh N, Baune BT, Suo C, Baker MK, Foroughi N, Wang Y, Sachdev PS, Valenzuela M. The Study of Mental and Resistance Training (SMART) study—resistance training and/or cognitive training in mild cognitive impairment: a randomized, double-blind, double-sham controlled trial. J Am Med Dir Assoc. 2014 Dec;15(12):873-80.
Research has now documented that sitting for a prolonged time can be dangerous, but by implementing a specific principle, 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.