Working out can be a great way to protect your brain health – and new research shows To see the benefits you don’t need “hard or go home or go home”.

According to a big review published earlier The British Journal of Sports Medicine It can significantly promote brain health for all ages – despite the level of previous spring, all types of exercise.

especially, Medium-tail exercise The most important results for the results Memory And Executive work (Such as problem solutions and arguments). Low intensity exercise Was most beneficial for Common feeling.

Researchers also studied specific activities and found that Active video game known as “exgries” Gave the most important cognitive benefit, then Mind-body activities like Yoga and Tai Chi.

Here experts had to say about new studies, plus How to include these three exercises In your fitness routine for Maximum brain boost.

For this study, researchers analyzed the findings of 133 reviews that included over 258,000 participants.

In search of patterns in various reports, researchers “found strong evidence” Exercise improves general sensation, memory and executive work in all age groups, ” The lead study author said Ben Singh, PhDPostDoctoral researchers in Population and Digital Health at the University of South Australia.

Benefits were especially noticeable with children, teenagers and people Attention deficit hyperactivity disorder (Adhd), Singh told Health,

Other exercise factors affecting brain health include:

• Intensity. The minimum medium-spring exercise had a slightly stronger relationship with brain health compared to strong or high-rich exercise.
• Time of intervention. It was beneficial for a short time (one to three months) to commit an exercise routine, especially for a normal feeling. However, long intervention was also helpful for other aspects of brain health.
• Activity type. Exergames -Video game that requires physical movement – had the greatest effect on cognition and memory. Yoga, Tai Chi, or other exercises that require people to remember coordinated movement sequences were also particularly beneficial for memory.

“These conclusions strengthen Importance of including mild physical activity in daily life As part of a long -term strategy to maintain brain health, Singh said.

This is the latest study Just a jumping point, Singh said- Substity quality, exercise protocols were not coherent during studies, and most reports only saw short-term cognitive benefits.

However, this is another piece of evidence yet More walking is good for your brain – and yoga, tai chi, and exgrams can be particularly effective ways to do it. What do you know about each type of exercise here.

sum

sum An ancient practice that adds Physical currencies, breathing techniques and attention, Said Anna Emanuel, MDAn integrated and functional medical physician, yoga teacher, and founder of love. This combination creates unique cognitive connectivity that can improve the health of the brain, Leo explained.

Yoga can help Reduce stress and Swelling, In turn, he said, supporting the “hippocampal function, center of the brain for memory”, he said.

“It also strengthens prefrontal cortex, which is a brain sector responsible for decision making, planning and emotional regulation,” Singh said.

So what is the best way to start with yoga (and get its brain health benefits)? Start with Short session- probably 20 to 30 minutes, two or three times a week, Michael Jenovis, MD, JDDoctor and Chief Medical Advisor, in New York, told Health,

Try such styles Hatha or Vinissa Yoga, Which mixes gentle movement with breath, Genovees recommended.

And since stress reduction Good for your brain, finish each yoga session with attention or relaxation technique, the lion added.

“Especially can further increase cognitive benefits after structured yoga programs designed for brain health or mindfulness,” he said.

Tai Chi

Tai Chi There is a traditional Chinese martial arts Connects slow speed and deep breathing To deliberately balance the energy through the body, Email told Health,

“Often described as ‘moving meditation’, the aim of the sequence of movements is to slow down the mind, body and breath,” he explained.

Tai Chi promotes cognitive health more effectively than other exercises. Slow, purposeful movement that connects the body and mind, Sanam Hafze, PhDA neurocycaologist and director of Mind the Mind, told HealthThis “activates responsible for brain areas Memory and motor function,” He said.

There are also people practicing Tai Chi Remember a specific set of movements, Which challenges memory, added to Jenovis.

And like yoga, practice “Reduces stress, Which usually means better attention and mental clarity, ”he said.

For the biggest cognitive benefits, practice at least Tai Chi Three times per week for 20 to 60 minutes Per session, Singh said, ideally with a group.

“To engage into a structured routine such as yang or chain styles can be particularly effective, as they need to be remembered,” he said. “During the practice, focusing on controlled breathing and mindfulness further enhances cognitive connectivity.”

Ghostly

Exergames are Video game that requires physical activity To interact with the game, to make exercise both attractive and cognitively stimulating, Singh explained.

Per lions, examples include:

• Nintendo wii game, Who offers games like tennis and boxing
• Dance Dance Revolution, A step-based rhythm game
• Virtual reality fitness games, Beat Sabar, supernatural, and FitxR

“You are reacting quickly, following patterns, and solving challenges – when all are physically active,” Jenovis said. “Can do this kind of multitasking Help fastening attention, coordination and memory. ,

At its top, highly interactive and gameified nature of exgries Inspires you, Leading to more consistent participation and cognitive benefits over time, Singh explained.

To maximize cognitive benefits, choose exgries that include complex movements and decision making, such as Rhythm-based or sports simulation game, Singh said. Play at least 20 to 30 minutes, three to five times per week.

Not only you should choose games that challenge you mentally and physically, but you should also choose those you have fun. “The more you enjoy it, the more likely you will stick to it – and that’s the place where real benefits come,” Jenovis said.