All kinds of advertising and web stuff out there says that this exercise will do that to your intelligence—or that AI tool will do this for your brain. Tough to identify expertise from fads when they’re being thrown at you from every angle on a regular basis. But here’s the well-researched big stuff that pulls everything together and includes brain stuff for everyone.
Research published just this year reveals the positive impact of aerobic exercising on brain smarts for middle-aged and elderly. It takes just 150 minutes per week when working out at moderate intensity levels. That’s not much of a surprise. We’ve known this was true for younger adult cohorts, but we lacked the sampling of middle-aged and older adults. The growth relationship between the physical and the mental was spelled out years ago—and no one questions that conclusion. But now we know that conclusion applies to both middle-aged and the elderly. Why did it take so long to get the research for the last two groups? It’s easy to get a sample for younger people while they’re in an education program. In contrast, getting a consistent sample from adults not in an education program is more difficult. Adults outside education systems start the research program, drop out for numerous reasons, making it difficult to develop a long term consistent sample. But this time the researchers were successful. Here’s their conclusion.
This randomized clinical trial demonstrates the efficacy (the desired result) of aerobic exercise for cognition in adults age 20–67. The effect of aerobic exercise on executive function was more pronounced as age increased, suggesting that it may mitigate age-related declines. Increased cortical thickness suggests that aerobic exercise contributes to brain health in individuals as young as age 20. (Thomas, Tanzi and Westover: https://www.mdpi.com/2075-17
What was most intriguing to me were the measurable improvements among middle and elderly adults in all three specific areas for which positive impact of aerobic exercising was already known in younger adults: fluid intelligence, crystallized intelligence and total cognitive performance.
Fluid intelligence is about your ability to think abstractly, reason quickly and problem solve—and do it independently of your knowledge base. . . independent of your previously acquired knowledge. Business people and professionals are regularly called upon to use their fluid intelligence. . . so the qualities of your abstract thinking and reasoning are highly important. Fluid intelligence can be significantly improved with coaching and focused development. Learning a new language, playing musical instruments or learning a new program all contribute to improving your fluid intelligence competencies. . .Crystallized intelligence, in contrast, is the ability to use knowledge and experience that has been acquired over time and stored in memory. It’s "book smarts" and it usually works in tandem with fluid intelligence. Building crystallized intelligence is why I write blogs as much for myself as well as for my readers. Writing is one of the best ways to build crystallized intelligence.
Furthermore, one of the issues that regularly surfaces in business consulting is that very few people write effectively. In effect, without writing regularly they’re not only lacking needed writing skills, but they’re limiting one of the best means of developing crystallized intelligence.
FYI: One of the best books for beginning to write is Stanley Fish’s little paperback, “How to write a sentence. . . and how to read one,” Harper, 2011.” It’s just plain fun to read. I didn’t know Fish could write this simply until I got this book. On occasion, Fish can be purposely obtuse. But this one is easy and fun to read for developing your crystallized intelligence.
Total cognitive performance is. . . total smarts. It’s the three word code language for brainy complexity. So it includes elements like learning and understanding, problem-solving, reasoning, perception, memory, verbal and mathematical ability, and especially in your career—creativity and executive function skills.
Aerobic exercises
So, 150 minutes per week. Here are the cardio exercises that increase your heart rate and the amount of oxygen you use. Things like running, biking, swimming, stair climbing (yuk!) or rowing. Admittedly, in contrast to most I have both the time and the resources to work with a professional coach for three 30-minute sessions a week—and I typically get my BPM up there in the moderate range—as well as in the intense range.
I happen to live in an apartment building that has two fitness rooms. The smaller room has both a punching bag and TRX equipment. Over the last few months, I’ve made these two my go-to exercise at least twice a week. I do a circuit that includes 3 sessions of 3-minute intense punching with 4 sets of 10 TRX squats. I max out my BPMs so well that I have to sit down and breathe for a couple minutes before I go for my half-mile apartment walk. But the circuit, along with my coaching sessions, is a great way to meet my aerobic BPM goals.
Brainy improvements
For me, the most obvious, personal improvements from my exercise schedule are my balance, my driving awareness and my ability to lug my suitcase around in my regular travels. Lots of people my age quit driving and travelling because of their fears. But that’s just not necessary with my aerobic rituals and personal coach.
In sum, the research found that the specific issues of improvement among the three general areas mentioned above are processing speed, retrieval, reading comprehension and working memory. Great stuff for “oldsters”. . .and also for the younger generations. I regularly see smart twenty and thirty-year olds following these recommendations. Sadly, very few fifty to seventy-year-olds.
Don’t join the lazy crowd. As of July 28, I’ll be my coach’s only 90-year-old. You, too, can keep your butt in gear!