A recent study conducted by University College London has revealed that engaging in as little as six minutes of short bursts of intense exercise can significantly enhance brain function, including memory, planning, and organization. The study focused on nearly 4,500 individuals aged 46 and 47 across Britain, whose daily habits were assessed, and they were asked to participate in cognitive tests for verbal memory.
The findings indicate that individuals who excelled in cognitive tasks spent more time engaging in moderate to vigorous physical activities (MVPA). Interestingly, replacing nine minutes of inactivity with nine minutes of vigorous activity resulted in a 1.31% improvement in cognition. On the other hand, exchanging six minutes of vigorous intensity activity with light intensity activity or sleep led to declines of one or two per cent in cognitive performance.
John Mitchell, a Medical Research Council (MRC) doctoral student at the Institute of Sport, Exercise & Health, UCL, explained that the study utilised 24-hour, thigh-worn accelerometer devices to explore the link between movement habits and cognitive performance. Even minor differences in daily behaviour seemed to have meaningful impacts on cognition, according to Mitchell. However, he emphasised the need for randomised controlled trials to establish cause and effect.
Published in the Journal of Epidemiology and Community Health, this study adds to the growing evidence that slight increases in vigorous physical activity could delay the onset of age-related neurological conditions such as dementia. Dr. Brendon Stubbs, a senior clinical lecturer of neuroscience at King’s College London, stated that this type of exercise “wakes up” the heart and cardiovascular system, eliciting a chemical release called brain-derived neurotrophic factor (BDNF). This chemical supports the development of new connections between brain cells, fortifying cognition.
Dr. Stubbs suggests that moderate intensity physical activity should be demanding enough to make communication difficult but not impossible, while vigorous intensity exercises make talking challenging due to heavy panting. Moderate activities may include jogging, Pilates, yoga, or weight lifting, while vigorous activities encompass sprinting, HIIT workouts, or running up a flight of stairs.
The study did not specifically determine whether the six minutes of exercise needed to be continuous. However, Professor Mark Hamer’s previous research at UCL revealed that short, intense bursts of physical activity, even lasting less than a minute, can promote better cognitive function when accumulated throughout the day.
For those interested in incorporating six minutes of physical activity into their daily routine, consider options such as skipping the lift and running up the stairs, dancing, doing bicep curls with shopping bags, brisk walking, getting off the bus a stop early and walking, or doing chores more thoroughly.
Additionally, individuals seeking high-intensity workouts can try exercises such as mountain climbers, burpees, the inchworm, squats, speed skaters, and sprints, with each exercise lasting a minute.
If you’re considering investing in your fitness in 2023, we recommend exploring our guide to the best home gym equipment.
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