How to improve cognitive function and increase IQ in a healthy adult?

Improving Cognitive Function and IQ Through Exercise

Regular physical exercise, particularly resistance training, is the most effective way to improve cognitive function and potentially increase IQ, even at age 26. 1

Exercise Types and Their Impact on Cognition

Different types of exercise have varying effects on cognitive function:

• Resistance training shows the strongest evidence for cognitive improvement in adults, with superior effects compared to other exercise modalities 1
• Multicomponent exercise (combining different types of exercise) has demonstrated significant benefits for cognitive function, especially in those with mild cognitive impairment 1
• Aerobic exercise (walking, running) improves cardiorespiratory fitness, which is associated with enhanced cognitive performance 1
• Mind-body activities like dance and yoga have shown promising results for cognitive enhancement 1, 2

Optimal Exercise Dosage

The dose-response relationship between exercise and cognitive function follows a non-linear pattern:

• Moderate effects begin at approximately 600 METs-min per week (equivalent to the lower bound of WHO recommended physical activity) 1
• Large effects are seen at 1200 METs-min per week (equivalent to the upper bound of WHO recommendations) 1
• Benefits continue to increase beyond 1200 METs-min but with diminishing returns (slope decreases from 0.14 to 0.06 for every 100 METs-min) 1

Specific Cognitive Domains Improved by Exercise

Exercise affects various cognitive domains differently:

• Motor function shows the largest improvements (effect size 1.17) 3
• Auditory attention demonstrates significant enhancement (effect size 0.50) 3
• Cognitive processing speed and visual attention show moderate improvements (effect size 0.26 for both) 3
• Executive function and memory also benefit from regular exercise 4

Mechanisms Behind Exercise-Induced Cognitive Enhancement

Several biological mechanisms explain how exercise improves cognitive function:

• Stimulation of brain-derived neurotrophic growth factor (BDNF), which promotes neuroplasticity 1
• Enhanced learning capacity and memory formation 1
• Improved cardiovascular fitness, which increases blood flow to the brain 3
• Reduced inflammation and oxidative stress 5
• Promotion of neurogenesis (formation of new neurons) 5

Complementary Approaches to Maximize Cognitive Benefits

While exercise is the primary intervention, combining it with other lifestyle factors can enhance results:

• Dietary interventions such as Mediterranean diet (MeDi), DASH, or MIND diets support brain health 6, 2
• Cognitive engagement through mentally stimulating activities builds cognitive reserve 5
• Quality sleep is essential for consolidating cognitive gains 2
• Mindfulness practices can reduce stress and improve cognitive function 2

Implementation Strategy for Cognitive Enhancement

For optimal cognitive benefits at age 26:

• Start with resistance training 2-3 times per week, focusing on major muscle groups 1
• Add aerobic exercise totaling 150-300 minutes of moderate-intensity activity weekly 1
• Incorporate mind-body practices like dance or yoga for additional cognitive benefits 1
• Maintain consistency as the temporal association between exercise and cognitive benefits suggests regular practice is necessary 3

Common Pitfalls and Caveats

• Inconsistent adherence can limit cognitive benefits; regular exercise is essential 1
• Short-duration studies may underestimate benefits; longer-term commitment likely yields greater results 1
• Overtraining can potentially lead to diminishing returns; follow recommended dosages 1
• Individual variability exists in response to exercise interventions; some cognitive domains may be more responsive than others 3