Exercise and Cognitive Function

Exercise and Cognitive Function: A Vital Connection

If you read this blog, you know that exercise is good for you and good for your brain. For years, experts have been extolling the benefits of exercise on cognitive function. Here at Infofit, we’ve discussed this important topic in other blog posts, here and here.

But in my opinion, this topic is always relevant and may be becoming even more critical. Due to the rapid growth and ageing of our world’s population, more and more people are suffering cognitive impairment and developing serious neurological conditions such as Alzheimer’s and dementia. According to Alzheimer’s Disease International, there are over 55 million people worldwide living with dementia and this number will almost double every 20 years, reaching 78 million in 2030 and 139 million in 2050. 

How Exercise Can Combat Cognitive Decline

Exercise, we have known for years, can be an effective intervention for cognitive decline. One exciting new meta-review is delving deeply into the subject and telling us how, and for whom, exercise can be the most beneficial. Described by its authors as a “one-stop shop”, this review takes a comprehensive and exacting view of the existing literature and provides precise exercise recommendations for those looking to improve their brain health and longevity through exercise. 

Key Variables in Exercise and Cognitive Function

This is the first review to look at variables such as frequency, intensity, time each bout of exercise, type of exercise, volume, and progression and their relationship with cognitive health. If you’re a personal trainer or coach, you might be sighing with relief–these variables (also known as FITT-VP) are the fitness professional’s bread and butter! The authors examined these variables in relation to age and their effect on cognitive functions such as global cognition (i.e. overall brain function), executive function, memory, attention, and information processing. 

Key Takeaways: Enhancing Cognitive Function Through Exercise

Optimal exercise conditions: The greatest benefits for global cognition are achieved with moderate-intensity exercise performed 3–4 times per week, with session durations of 45–60 minutes over 3–6 months.

All exercise types improve cognitive function: Exercise interventions positively and significantly enhance overall brain function and all cognitive domains. Translation: all types of exercise are good for all types of brain functions!

Older populations may benefit the most: Compared to younger populations, older individuals (healthy adults over 60 years) may experience the largest significant cognitive benefits, with global cognition, executive function, and memory notably improved.

Aerobic exercise is key: Aerobic exercise performed with moderate duration, frequency, intensity, and overall length is associated with the greatest improvement in global cognition.

Resistance exercise is beneficial too: While aerobic exercise leads, resistance exercise still significantly improves global cognition.

The Importance of a Customized Exercise Program

Perhaps the most important takeaway of this meta-review is the significance of a well-designed exercise program that is customised to your specific needs and goals. If your objective is protecting cognitive function (and I think it should be!), then a personalised and tailored program might be just the ticket! 

At Infofit, our elite personal trainers are experienced in designing programs that not only enhance physical strength and resilience, but that support our minds and our cognitive health. Contact us today to learn more and get started on your journey towards healthy ageing and improved mental and physical wellbeing. 

Wishing you all the best on your journey to optimum health! 

​​Written by Theresa Faulder, Master’s in English, Certified Personal Trainer and Infofit fitness blog writer.