From the Guidelines
Physical activities that combine cognitive engagement and executive function, such as executive function-focused games and integrated physical activities with learning components, are the most effective in improving cognitive outcomes, with large effect sizes (Cohen’s d > 0.8) observed in studies like Giordano & Alesi (2022) 1. These activities, which integrate physical exercise with learning components, have been shown to produce significant improvements in cognitive outcomes, including inhibitory control, working memory, and shifting tasks. Examples of such activities include:
- Executive function-focused exercise games, such as "Do the Opposite" and "Flip the Cards" 1
- Integrated physical activities, such as running, jumping, and stepping on numbers in a game-like setting 1
- Exergame-based physical activities, such as exergame dance movements 1
- Gross motor activities, such as obstacle courses with cognitive tasks 1 When implementing these activities, it is recommended to start with 30-minute sessions, 3-4 times weekly, and gradually increase duration and complexity as abilities improve. The activities should require quick decision-making, strategy development, or learning new movement patterns, and can be tailored to different age groups, such as children or adults. Key characteristics of effective activities include:
- Dual-task nature, challenging the brain more effectively than either physical or cognitive tasks alone
- Activation of multiple brain regions, promoting neuroplasticity and the development of new neural connections
- Requirement for quick decision-making, strategy development, or learning new movement patterns
- Ability to be tailored to different age groups and abilities By incorporating these activities into daily routine, individuals can experience significant improvements in attention, working memory, and cognitive flexibility, leading to enhanced overall brain health and executive function 1.
From the Research
Physical Activities Combining Cognitive Engagement and Executive Function
- Tai Chi Chuan is a mode of physical activity that combines cognitive engagement and executive function, and has been shown to have cognitive benefits for older adults 2
- Combined physical and cognitive interventions, such as Tai Chi and cognitive training, have been found to produce significantly larger gains in executive functions compared to control groups 3
- Studies have also found that combined Tai Chi and cognitive interventions can improve cognition and balance in older adults, although their superiority over single interventions is still being investigated 4
Specific Examples of Physical Activities
- Tai Chi has been found to enhance cognitive training effects on delaying cognitive decline in mild cognitive impairment 5
- Tai Chi and Western exercise have been compared in their effects on physical and cognitive functioning in healthy community-dwelling older adults, with Tai Chi showing greater improvements in balance and cognitive-function measures 6
Key Findings
- Combined physical and cognitive interventions can be an effective way to improve executive functions in older adults 3
- Tai Chi Chuan is a promising mode of physical activity for improving cognition and balance in older adults 2, 4, 5, 6
- Further research is needed to fully understand the effects of combined physical and cognitive interventions on cognitive decline and executive function 3, 4