Experts on longevity suggest combining mental stimulation activities, like brain games, with physical exercise might hold the key to healthy aging. Here's a guide on how to implement this strategy in your daily routine.
In a groundbreaking study, published in the journal Psychology of Sport and Exercise, researchers have found that Brain Endurance Training (BET) significantly enhances cognitive and physical performance in older adults.
The study, led by Professor Chris Ring, involved 24 healthy sedentary women aged 65-78, who were divided into three groups: BET, exercise training only, and a control group. The BET group combined cognitive training and physical exercise, originally developed for elite athletes.
During the study, the BET group performed a 20-minute cognitive task before each workout, in addition to 3 45-minute exercise sessions per week, including 20 minutes of resistance exercise and 25 minutes of endurance training. The exercise-only group followed the same exercise regimen but without the cognitive tasks. The control group was assigned no cognitive or exercise tasks.
The results were striking. The BET group showed a 7.8% increase in cognitive performance after exercise, outperforming the exercise-only (4.5% increase) and the control group (0.3% increase). In physical performance, the BET group improved by 29.9%, compared with 22.4% for the exercise-only group and 7.1% for the control group.
The study found that BET improves attention and executive function, as well as physical endurance and resistance exercise performance. Specifically, resistance and aerobic exercises involved in BET are linked to elevated brain-derived neurotrophic factor (BDNF) levels, a protein that supports synaptic plasticity, hippocampal neurogenesis, and overall brain health.
Professor Ring recommends using a battery of cognitive tasks, including the Stroop test and the psychomotor vigilance test, to maximise the benefits of BET. He also suggests updating and changing tasks to keep things fresh and interesting, increasing motivation and compliance.
BET could potentially help prevent falls and accidents among older adults when fatigued. For instance, mind-body exercises like tai chi and yoga, which integrate cognitive focus with physical movement, are especially effective in reducing frailty and boosting quality of life in older adults.
Moreover, a multifaceted lifestyle combining brain training, exercise, and diet further enhances cognitive function in older adults, supporting the idea that BET benefits are maximised when combined with other health interventions.
Professor Ring recommends the Soma NPT app by Soma Technologies for cognitive training, although it requires a $49 monthly membership. BET is easy to incorporate and can be practiced independently or with a trainer.
In conclusion, the study highlights the potential of Brain Endurance Training as a powerful tool to improve cognitive function via neurotrophic factors and neurogenesis, while also boosting physical strength, endurance, and reducing frailty in older adults. Professor Chris Ring believes BET has the potential to improve healthspan in older adults.
- The groundbreaking study, conducted by Professor Chris Ring, indicates that combining cognitive training and physical exercise, known as Brain Endurance Training (BET), can significantly enhance cognitive and physical performance in older adults during fitness-and-exercise sessions.
- The study reveals that BET, specifically the resistance and cardio exercises involved, are linked to increased levels of brain-derived neurotrophic factor (BDNF), a protein known for supporting synaptic plasticity, hippocampal neurogenesis, and overall brain health, which in turn positively influences mental-health in aging individuals.
- Incorporating Brain Endurance Training into a health-and-wellness routine for older adults may not only boost physical fitness and resistance exercise performance, but also improve attention and executive function, potentially helping prevent falls and accidents caused by fatigue.
