While age-old wisdom advocates daily exercise, a recent study published in Neurobiology of Learning and Memory reveals an interesting alternative: intermittent exercise. This approach, which involves physical activity for short periods of time, has shown promising results in enhancing cognitive functions, even when practiced only on weekends.

The study was conducted on 48 male rats, all 12 weeks old, who lived in an exercise or sedentary environment. The rats were divided into three groups based on their exercise:

– Continuous exercise group: engaged in running for 14 consecutive days.

– Intermittent exercise group: Exercise is performed two days per week, with rest periods in between.

– Controlled exercise group: Exercise is performed for two days followed by a sedentary phase.

The findings showed that both the continuous and intermittent exercise groups demonstrated enhanced cognitive abilities compared to the control group. Specifically, rats in the intermittent exercise group maintained higher memory performance over time, while rats in the continuous exercise group experienced reduced cognitive benefits.

The researchers suggest that intermittent “weekend warrior” protocols may more effectively activate specific genes and reactivate molecular memory windows, resulting in longer-lasting cognitive benefits.

brain-exercise connection

The study emphasizes that the type and timing of exercise, rather than the intensity or amount, plays an important role in improving brain function. Intermittent feeding provided more lasting cognitive benefits, even though the average daily distance traveled by the mice did not significantly affect brain or memory performance.

The researchers explained, “The consistent exercise regime of the Weekend Warrior protocol may be able to more effectively prime specific genes and/or more efficiently reactivate molecular memory windows, allowing for longer-lasting cognitive benefits.” Is available.”

Incorporating exercises that stimulate both physical and mental health can have significant benefits for cognitive function. Here are some proven rules:

– aerobic workout

Activities like jogging, cycling or swimming increase blood flow to the brain, promoting neurogenesis – the growth of new brain cells. These exercises also improve memory and attention ability.

– High Intensity Interval Training (HIIT)

Short intervals of intense activity followed by periods of rest improve cardiovascular fitness and cognitive flexibility. HIIT also boosts brain-derived neurotrophic factor (BDNF), which is essential for learning and memory.

– Yoga and meditation

Mind-body exercises like yoga reduce stress hormones and improve focus, emotional regulation and memory. Yoga also increases gray matter density in areas associated with cognitive functions.

, strength training

Resistance exercises like weight lifting improve executive functions like decision making and problem solving, while reducing cognitive decline with age.

– Coordination and balance activities

Exercises such as dancing or Tai Chi require complex movements that engage multiple areas of the brain, improving memory, motor skills and spatial awareness.

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