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A brain health expert explains the power of the mind-body connection
Wouldn’t it be great if we could slow the aging process? Well, new research shows there may be a way to do so with a specific strategy involving both mental and physical exercise. According to a new study, brain endurance training (BET), which involves performing a cognitive task just before physical activity, may have positive impacts on both mental and physical health in older adults.
Researchers reporting in the journal Psychology of Sport & Exercise found that brain endurance training improved physical and mental performance levels amongst participants. And it even helped them maintain high levels when fatigued.
Researchers studied 24 healthy sedentary women between age 65 and 78 to assess how brain endurance training could impact cognitive and physical fitness. The volunteers were divided into three groups: one practiced brain endurance training, one practiced physical exercise training and one did no training at all.
The BET and exercise-only groups completed three 45-minute physical exercise sessions per week for eight weeks. The training regimen included 20 minutes of resistance and strengthening exercises in addition to 25 minutes of walking. The BET group, however, also performed a 20-minute cognitive task before each exercise session.
Researchers evaluated the women’s cognitive and physical capacity periodically throughout the program, both when participants were mentally fresh and again after they’d completed a mentally fatiguing 30-minute cognitive task.
One of the cognitive tests was a psychomotor vigilance task, which measures reaction time and alertness.A Stroop test was also conducted to assess the ability to suppress automatic responses. Participants were shown the names of colors written in a different color text and were tasked with quickly and accurately saying the color instead of the word.
Physical tests included a six-minute walk test, a 30-second chair stand test (repeatedly standing up and sitting down) and a 30-second arm curl test.
Researchers found that both the brain endurance training and exercise-only groups experienced improvements in cognitive and physical performance compared to the group that did not exercise. Additionally, the BET group saw higher improvements than the exercise-only group, especially when participants were fatigued.
Those who practiced brain endurance training improved their performance on the chair stand test by 59 percent when fatigued. By comparison, the exercise-only group improved their performance by just 48 percent. During the Stroop test, the brain endurance group improved their accuracy by 75 percent more than the exercise-only group when fatigued. Women in the BET group also reported that physical activities felt easier over time.
While both fascinating and promising, it’s important to understand the context of the study results. How exactly does brain endurance training support overall fitness and prevent cognitive decline as we age?
The mechanism at play seems to center around cognitive priming and the body’s response to mental fatigue, explains Michael Kane, MD, Chief Medical Officer and Psychiatrist at Indiana Center of Recovery. When you engage in a cognitive task before exercise, the brain shifts into a more alert state, potentially readying the nervous system and signaling the muscles to activate more effectively during the workout, he notes.
“I think this preparatory state can optimize both focus and energy utilization, which can ultimately lead to better physical and mental performance,” says Dr. Kane. “The increased neural activation and effort needed to push through mental fatigue may also stimulate growth factors in the brain, like BDNF (brain-derived neurotrophic factor), which supports both cognitive function and neuroplasticity.”
In terms of physical health, taking part in mentally fatiguing tasks before exercise might enhance physical stamina by increasing mental resilience, he adds. This concept is often applied in high-performance training (typically amongst athletes) to exhibit that mental toughness can make physical activities feel more manageable.
The benefits of brain endurance training stem from partaking in activities that stimulate your brain before your workout. This can include puzzles, games, reading, drawing—anything that activates parts of the brain involved in decision-making and focus, explains Brittany Ferri, PhD, OTR/L,Occupational Therapist with the National Council on Aging.
“Crossword puzzles are a great choice because they enhance word retrieval skills and expand your vocabulary,” she elaborates. “If numbers are your thing, Sudoku is great for logical thinking and focus. You can also pick your level of difficulty according to your comfort zone.”
Additionally, playing chess can help grow your strategic planning and critical thinking skills, says Dr.Ferri, while a jigsaw puzzle is a great option for improving your visual-spatial reasoning and attention to detail.
She also recommends apps like Lumosity, Peak and CogniFit, which are designed to enhance different cognitive functions including memory, speed and problem-solving capabilities using fun and engaging exercises.
“Rubik’s cubes are also convenient,” Dr. Ferri adds. “Solving a Rubik’s Cube helps with manual dexterity and it also exercises your memory and problem-solving skills, and teaches patience.”
“Mentally, BET may boost concentration, focus and stress management,” Dr. Kane offers. “Regularly engaging in such dual training could support neuroplasticity, enhancing cognitive sharpness as we age. Physically, the enhanced focus and engagement during exercise may lead to improved coordination and endurance, as the brain-body connection is heightened.”
For more ways to boost your physical and cognitive health:
Falls Could Increase Dementia Risk, Study Says—Here’s How To Prevent Them
Your Gut Microbiome May Play a Role in Alzheimer’s Risk: What an MD Wants You To Know
Goods News for Bookworms: Reading Delivers Big Benefits for Sleep, Memory and More
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