What simple physical exercises strengthen memory, according to Harvard scientists

Memory is a human ability learn, evoke and store That information learned. To remember information, it goes through three processes: coding or education information, storagethrough which information is stored, and resurrectionthat is, the ability to restore this data when we need it.

However, recently, for many reasons, including stressHe multitasking and problems attention, the ability to remember has disadvantages. Moreover, as the years go by.

neurobiology provides various strategies to improve memory, which can be used daily. But that’s not all there is to strengthening them. It is also necessary physical activity.

Science has been demonstrating the effectiveness of physical exercise for many years. Cognitive abilities and a recent study even indicates what type of activity and in what period results are visible.

A Harvard University study found that after moderate exercise program within six months, brain areas the number of people participating has increased.

This means that the exercises improved their memory and thinking skills. “There’s a lot of science behind this,” the doctor said. Scott McGinnisProfessor of Neurology at Harvard Medical School.

This is very good news from the point of view prevention dementia. According to the World Health Organization (WHO), globally there are now more than 55 million people this neurodegenerative disease is 60%-70% of cases of Alzheimer’s disease.

Physical activity stimulates physiological changes in the body, such as the production of growth factors, chemicals that help create new blood vessels in the brain and even the abundance, survival and good health of new brain cells.

Many studies have shown that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in those who do not. “Even more interesting is the finding that a regular moderate-intensity exercise program over six months to a year is associated with increases in the volume of selected brain regions,” Dr. McGinnis said.

Physical activity can also indirectly improve memory and thinking. improve mood And dreamTo reduce stress and anxiety. Problems in these areas often cause or contribute to cognitive impairment.

In another study It has been found that the profiles of people who are most likely to perform strenuous physical activities such as running, swimming, cyclingplay individual matches tennisHe aerobic dancing or skiing there were those who achieved stop the effects of aging on the brain.

“We discovered protective effects in those subjects who regularly performed strenuous activity and demonstrated high cardiorespiratory fitnesswhich compensates for decreased cognition something we typically see as we age,” explained Professor Chandramallika Basak, the study’s lead author and a frequent working memory researcher, during a presentation of the findings.

The answer to this question is not yet known because almost all studies have focused on one form of exercise: walk.

“But it is likely that other forms aerobic activity that get the heart pumping provide similar benefits,” McGinnis explained.

Aerobic exercise is moderate to low intensity activity that is performed over a long period of time. Among them: walking, jogging, running, rowing, cycling, skiing, etc.

Doctor Alejandro Andersson is a neurologist and medical director of the Institute of Neuroscience of Buenos Aires, as explained in a recent article in the journal Information than the usual practice of running and other aerobic physical activity improve the growth and life of neurons: “They are helping brain plasticity and all this, which can be measured completely immediately, is built over time,” said the doctor and added: “During exercise endorphins in the brain. These chemicals have pain-relieving properties and cause a sensation euphoria And welfare therefore, they help improve your mood and reduce stress. stress.

Improved brain function has also been shown with practice Tai Chi. At the same time, the study revealed an improvement in various cognitive processes: planning, working memory, attention, problem solving and verbal reasoning.

Dr. McGinnis recommends Make exercise a habit, just like you would if you were taking a prescription medication.

I’m trying to train in moderate intensity, for example, brisk walking, 150 minutes per week. Start with a few minutes a day and increase this amount by 5-10 minutes each week until you reach your goal.

If you decide to take a walk, it should not be done at a slow pace, but at an easy or fast pace. Participants in this study walked briskly for an hour twice a week.

“On a scale of 0 to 10, with sitting being a 0 and the highest level of activity being a 10, moderate activity It’s a 5 or 6. It will make you breathe harder and your heart beat faster. You will notice that you will be able to talk, but you will not be able to sing your favorite song,” they explain in Center for Disease Control and Prevention U.S.A.

Memory enhancement has been confirmed, among other cognitive benefits. at six months to run this program.