According to Harvard scientists, what is a simple physical exercise that strengthens memory?

Memory is a human ability Learn, stimulate and store This Information To remember learned information it goes through three processes: Coding either to learn Information, The Collectionby which the information is saved, and stimulationWhich is the ability to retrieve the data when we need it.

However, recently, for several reasons including Stressthat Multitasking and problems of attention, have defects in the ability to remember. Even more so as the years pass.

This Neuroscience separates strategy To increase memory, which can be applied daily. But it is not all to strengthen them. It is also necessary to do physical activity.

Science has been proving the power of exercise for years Cognitive abilities And a recent study suggests what kind of activity and over what period of time results are seen.

A Harvard University study found that the following a A moderate physical exercise program For six months, this regions of the brain The number of people participating increased.

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

In terms of this, this is very good news prevention frenzy. In global terms, the World Health Organization (WHO) estimates that more than currently 55 million people This is a neurodegenerative disease 60%-70% of Alzheimer’s cases.

Practicing physical activity stimulates physiological changes in the body, such as the production of growth factors, chemical substances that promote reproduction. New blood vessels in the brain And also abundance, survival and good health of the new brain cells.

Many studies have suggested that the parts of the brain that control thinking and memory are more active in people who don’t exercise. “Even more exciting is the finding that engaging in a regular moderate-intensity exercise program for six months to a year is associated with increased volume in select brain regions,” Dr. McGinnis said.

Physical activity can also indirectly improve memory and thinking Mood improvement And the dreamfor Reduce stress and anxiety. Problems in these areas often cause or contribute Cognitive impairment.

In another study, It was found that people who mostly undertake vigorous physical activities have a profile viz Running, swimming, cyclingPlay individual matches Tennisthat Aerobic dancing or skiing Those who were able to achieve Prevent the effects of aging on the brain.

“We found out Protective effects In those subjects who performed regularly Strenuous activities and performed highly Cardiorespiratory fitnessJ Compensates for cognitive decline which we typically see with age,” explained Professor Chandramallika Basak, lead author of the study and a frequent researcher of working memory, in a presentation of the results.

The answer to this question is not yet known because almost all research has focused on one type of exercise: to walk.

“But it is likely that other forms Aerobic activity Those that get the heart pumping produce the same benefits,” explained McGuinness.

Aerobic exercise is moderate or low-intensity activities performed for long periods of time. Among them are: Walking, jogging, running, rowing, biking, skiing, etc

Doctor Alejandro Anderson is a neurologist and medical director of the Buenos Aires Neurology Institute, as explained in a recent note. Infobay than the habitual practice of running and other aerobic physical activities Improves growth and survival of neurons: “They help Plasticity of the brain And all this, which can be measured immediately, is built up over time,” the doctor said, adding: “During exercise, Endorphins These chemicals in the brain have analgesic properties, they produce a sensation joy And welfare Hence they help improve mood and reduce stress. Stress.

Improvement in brain functions has also been observed with the practice of Tai Chi. In this case, a study revealed improvements in various cognitive processes: Planning, working memory, attention, problem solving and verbal reasoning.

Dr. McGuinness recommends Establish exercise as a habit, like taking a prescription medication.

Trying to exercise on Moderate intensity, such as brisk walking, for 150 minutes per week. Start with a few minutes a day and increase by five to 10 minutes each week until you reach your goal.

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

“On a scale of 0 to 10, where sitting is 0 and the highest level of activity is 10, moderate activity It is 5 or 6. It will cause you to breathe hard and your heart to beat faster. You will find that you can speak but you won’t be able to sing your favorite song,” he explains Center for Disease Control and Prevention of the United States

Among other cognitive benefits, memory strengthening was confirmed in six months To start the program.