Mental fitness

Cognitive exercises – hand in hand with physical activity

The connection between physical and mental fitness is stronger than you might think. Studies consistently show that physical activity not only strengthens the body but also boosts our cognitive performance. In this article, we'll explore various strategies for increasing your mental fitness through cognitive exercises and physical activity—and how these two aspects work together to improve your overall health.

Why physical activity supports mental fitness

Physical activity improves blood flow to the brain, which in turn increases nutrient supply and oxygen levels. This leads to better concentration, faster memory recall, and enhanced cognitive function. Regular exercise also promotes the release of endorphins and neurotransmitters such as serotonin and dopamine, which are responsible for a positive mood and mental clarity.

Three key benefits of physical activity for the brain

1. Promotes neuroplasticity: Exercise supports the brain's ability to form new connections between nerve cells, which facilitates learning and improves memory.
2. Reduces stress: Regular exercise lowers cortisol levels – the hormone responsible for stress – and thus promotes relaxation and serenity.
3. Improves memory performance: Aerobic training such as running, cycling or swimming increases the volume of the hippocampus, the part of the brain responsible for memory.

Cognitive exercises to improve mental fitness

Cognitive exercises are targeted activities specifically designed to train the brain and enhance mental abilities. These exercises can be particularly effective when combined with physical activity.

Dual-task exercises

Dual-task exercises involve performing a physical and a mental task simultaneously . An example would be solving simple math problems while walking or counting steps while running. This type of training improves the ability to process information while in motion and promotes cognitive flexibility.

Brain training apps

Many apps offer a wide variety of exercises designed to improve cognitive function . These games challenge your memory, concentration, and logical thinking, and are a great way to boost your brainpower—especially after a physical workout when the brain is particularly receptive.

Meditation and mindfulness

Meditation is an effective method for enhancing cognitive performance and cultivating a calm mind. Combined with gentle physical exercises like yoga, meditation can improve focus and help maintain concentration. Mindfulness practices contribute to increased mental clarity and enhanced problem-solving abilities.

The ideal combination: Mental and physical exercises for maximum performance

The best strategy for improving your cognitive function is a combination of regular physical activity and targeted cognitive exercises . Such training could look something like this:

• Warm up with exercise: Start with 20 minutes of running or cycling to get your circulation going and supply your brain with oxygen.
• Brain training: Immediately afterward, you can do some cognitive exercises such as puzzles, Sudoku, or a learning game on an app. Your brain is particularly receptive to new information after cardio training.
• Finish with mindfulness: End your workout with a 10-minute meditation session or a yoga session to calm your body and mind and increase focus.

CONCLUSION: Bringing body and mind into harmony

Mental fitness and physical activity are inextricably linked. By combining exercise with targeted cognitive training, you can significantly boost your mental performance. Focus on a varied routine that challenges both body and mind – this will make you not only physically but also mentally fitter and more resilient in the long run.
Stay active and focus on a holistic training program that brings both your body and mind into top shape!

Reference: ZbynekPospisil