From the Guidelines
Multicomponent exercise with cognitive elements is highly recommended for improving both physical and mental health, especially in older adults, as it combines traditional physical training with cognitive challenges that engage the brain simultaneously, as shown in a systematic review of randomized controlled trials 1.
Key Components of Multicomponent Exercise
- Traditional physical training (strength, balance, aerobic, and flexibility exercises)
- Cognitive challenges that engage the brain simultaneously
Benefits of Multicomponent Exercise
- Improves executive function, processing speed, and memory
- Reduces fall risk and improves physical capabilities more effectively than exercise alone
- Enhances overall brain function by creating stronger networks between different regions
Designing a Multicomponent Exercise Program
- Include 2-3 sessions per week lasting 45-60 minutes each
- Incorporate exercises like dual-task walking, dance-based movements, tai chi, or obstacle courses requiring decision-making
- Start with simpler exercises and gradually increase complexity as abilities improve
- Progress from basic strength exercises with simple cognitive tasks to more challenging physical movements with complex cognitive tasks
Evidence Supporting Multicomponent Exercise
- A systematic review of randomized controlled trials found that multicomponent exercise interventions produced the largest effect sizes for cognitive outcomes, with a Cohen's d > 0.8 1
- The World Health Organization recommends multicomponent physical activity for older adults, which combines aerobic, muscle-strengthening, and balance training exercises 1
- A Bayesian model-based network meta-analysis of RCTs found that multicomponent exercise was the most effective type of exercise for improving cognition in older adults with mild cognitive impairment 1
From the Research
Definition of Multicomponent Exercise with Cognitive Elements
A multicomponent exercise with cognitive elements refers to a type of physical activity that combines multiple components, such as aerobic exercise, strength training, balance, and flexibility exercises, with simultaneous cognitive training [ 2 ]. This type of exercise is designed to improve not only physical function but also cognitive function in older adults.
Key Components of Multicomponent Exercise
The key components of multicomponent exercise with cognitive elements include:
- Aerobic exercise, such as endurance training or aerobic exercise [ 3 ]
- Strength training, such as resistance exercises [ 4 ]
- Balance and flexibility exercises, such as tai chi or balance training [ 4 ]
- Cognitive training, such as simultaneous verbal memory training or cognitive tasks [ 2 ]
Benefits of Multicomponent Exercise with Cognitive Elements
The benefits of multicomponent exercise with cognitive elements include:
- Improved cognitive function, including executive function, memory, and processing speed [ 2 , 3 ]
- Improved physical function, including gait, balance, and functional fitness [ 5 ]
- Reduced risk of falls and fall-related injuries [ 5 ]
- Improved overall health and well-being, including reduced symptoms of dementia and improved quality of life [ 6 ]