From the Guidelines
To improve cognitive processing speed, engage in regular aerobic exercise, such as brisk walking or swimming, for at least 30 minutes daily, as recommended by the most recent and highest quality study 1. This approach increases blood flow to the brain and promotes neurogenesis. Some key points to consider:
- Incorporate specific brain training exercises that target processing speed, such as dual n-back tasks, rapid visual processing games, or timed arithmetic problems for 15-20 minutes daily.
- Ensure adequate sleep of 7-9 hours nightly, as sleep deprivation significantly impairs cognitive function, as noted in various studies, although not directly cited here.
- Maintain a diet rich in omega-3 fatty acids (found in fatty fish, walnuts, and flaxseeds), antioxidants, and B vitamins to support neural health.
- Practice mindfulness meditation for 10-15 minutes daily to enhance attention and reduce cognitive interference. While medications like modafinil, methylphenidate, or certain nootropics may improve processing speed in specific clinical situations, these should only be used under medical supervision due to potential side effects and dependency risks, as discussed in 1. Reducing multitasking and eliminating distractions during focused work can also effectively improve processing efficiency by allowing the brain to dedicate resources to a single task. These approaches work by enhancing neural connectivity, increasing neurotransmitter efficiency, reducing neural inflammation, and optimizing brain energy metabolism. According to 1, physical activity interventions of at least moderate intensity are recommended to improve cognitive outcomes among older adults, which supports the use of aerobic exercise as a primary method for improving cognitive processing speed. Furthermore, 1 provides detailed recommendations on the optimal dose and type of exercise to improve cognitive function in older adults, emphasizing the importance of moderate to vigorous intensity aerobic and resistance exercises.
From the Research
Improving Cognitive Processing Speed
To improve cognitive processing speed, several studies suggest that aerobic exercise can be an effective method.
- Aerobic exercise has been shown to improve cognitive processing speed in individuals with multiple sclerosis 2.
- High-intensity aerobic exercise has also been found to improve cognitive impairments, including processing speed, in sub-acute stroke survivors 3.
- Additionally, shorter-term aerobic exercise has been found to improve brain blood flow, cognition, and cardiovascular fitness in aging adults, including improvements in processing speed 4.
- A systematic review and meta-analysis found that exercise interventions, including aerobic exercise, can improve global cognition and executive function, but not necessarily processing speed 5.
- However, it is worth noting that the benefits of aerobic exercise on cognition may not be due to a placebo effect, as participants do not tend to expect greater cognitive benefits from aerobic exercise compared to non-aerobic interventions 6.
Key Findings
- Aerobic exercise can improve cognitive processing speed in various populations, including individuals with multiple sclerosis and stroke survivors.
- High-intensity aerobic exercise may be more effective than low-intensity exercise in improving cognitive processing speed.
- Shorter-term aerobic exercise can still have beneficial effects on cognition and brain health.
- Exercise interventions can improve global cognition and executive function, but may not necessarily improve processing speed.
- The benefits of aerobic exercise on cognition are unlikely to be due to a placebo effect.