Feeling a Bit Foggy Lately? Use Exercise and Dual-Tasking to Build a Better Brain: Part 2
By Karin Meessen
In our previous blog, we discussed how research indicates that regular exercise promotes overall brain health.
Specifically, dual-tasking- the practice of engaging in physical and cognitive exercises simultaneously- seems to have a profound impact on improving and preventing cognitive decline in the aging brain.
That being said, how much and what kind of exercise should we be doing to optimize brain health? And how can we incorporate dual-tasking into a fitness program?
Exercise Frequency and Type
According to the 2nd edition of Physical Activity Guidelines for Americans, we should be getting 150-300 minutes of moderate intensity exercise per week; 75-150 minutes of vigorous intensity aerobic activity; or an equivalent combination of moderate and vigorous exercise.
Aim to exercise at least two days per week. Greater frequency proves more beneficial for brain health.
Longer duration of exercise may substitute higher frequency, but may not carry as many cognitive benefits.
Regarding the type of exercise you choose, variability is key. Each training session should include cardiovascular activities, strength training, and motor/coordinative training.
The dual-tasking aspect can fit anywhere within an exercise program. Bear in mind that the cognitive task should never be applied to a newly learned physical skill.
