Tag: memory

Exercise timing and cognitive performance

by Goal Fit, posted in Exercise, Lifestyle

This one goes out to all my high-performing friends!

We all know that  an exercise routine can improve cardiovascular health, increase bone density, maintain body weight, improve insulin response and improve balance and strength…but, did you know that movement can also lead to improved cognitive functioning? Yep, regular activity can reduce the risk of depression & anxiety, improve sleep and overall quality of life and can impact cognitive performance. 

A recent study showed that cortical oxygenation was most improved after moderate exercise while  processing speed was lower after high-intensity exercise, possibly due to fatigue. Researchers have also found that single sessions of mind-body therapies such as yoga have led to memory and processing speed improvement.

While I definitely recommend consistently incorporating a variety of movement modalities, there may be some benefit to the timing of type of exercise  as it relates to cognitive demand and performance. 

So if you have a big negotiation, presentation or meeting, maybe go for a moderate intensity workout beforehand (strength training, perhaps?) and save the HIIT training for another day or after the big *thing*. 

Read more in THIS STUDY.

Why Keep a Journal?

by Goal Fit, posted in Lifestyle

Do you journal? This is one that I resisted for a long time. Once I started seeing benefits for myself, I started implementing it with some of my patients to rave reviews. If you’re a skeptic like I was, worry that the effort isn’t worth the time, or just need a little nudge to get started, here are some of the myriad benefits:

  • Stress relief : See here and here
  • Improved memory: Journaling can boost memory and comprehension, as well as working  memory capacity, which may reflect improved cognitive processing. Source
  • Clarifies goals and courses of action to achieve them: “Journaling about your goals helps you clarify what you want and encourages you to consider the why and how, not just the what.” Source
  • Promotes creativity
  • Encourages a sense of gratitude
  • And many more!

Here’s a quick journaling exercise as a place to start. I strongly recommend pen & paper over a computer, tablet or smartphone.

Exercise training improves memory

by Goal Fit, posted in Exercise, Uncategorized

Tons of evidence-based research is available online touting the benefits of working out…and while reducing weight/body fat and increasing energy may come to mind at first, cognitive benefits have just as much positive impact on quality of life and healthy aging.

In this Harvard Health article, read how the benefits of exercise – from reduced insulin resistance and inflammation to improved mood and sleep have a positive impact on cognition as well. Other “findings indicate that aerobic exercise training is effective at reversing hippocampal volume loss in late adulthood, which is accompanied by improved memory function.”