Problem solving, adjusting to changes, planning, regulating our emotions and impulses, and holding onto and using information in the short term while completing tasks are all cognitive skills and processes that we use in our daily lives (1-3). For example, making a grocery list requires planning and organization, while sticking to it at the store requires impulse control. Following a recipe requires working memory, while adapting to the situation if something goes wrong as you cook it requires cognitive flexibility. These core skills and processes fall under the umbrella of “executive function” (1-3).
It's clear that executive function plays an important role in helping us navigate life, and as such, we should aim to preserve it. To do this, let’s first discuss a few of the factors that are associated with a decline in our executive function. These include aging, with the earliest signs of deterioration popping up in middle age (around mid-to-late 40s); spending too much time engaging in sedentary behaviours like sitting on the couch watching TV or lounging on a lawn chair; and a lack of physical activity (1-7).
Sedentary behaviours and physical activity have been a focus of research on executive function (1-3). It’s not surprising given that less than 1 in 5 Canadians meet sedentary behaviour recommendations of eight hours or less spent on sedentary activities each day. What's more, less than half meet physical activity recommendations of 150 minutes of moderate-to-vigorous intensity exercise each week (8). Luckily, sitting less and exercising more are well within our reach! To motivate us, let’s turn to a systematic review looking at the effects of aerobic exercise (e.g., general aerobic exercise like hiking, cycling, treadmill, swimming, dance, and walking or mind-body exercise like yoga) on executive function in healthy middle-aged and older adults (1).
What the research tells us
Put on your sweatpants and running shoes! The review found aerobic exercise can improve multiple components of executive function, namely impulse control, working memory, and cognitive flexibility. It’s worth noting that one area that did not see improvement is planning.
Focusing in further, we are able to comment on which type, intensity, length, duration, and frequency of aerobic exercise appears to be most effective for the areas of executive function that saw benefits.
- Impulse control: General aerobic exercise conduced in 20–45-minute sessions 3–4 days a week for 13–24 weeks.
- Working memory: General aerobic exercise with gradual increases in intensity conducted in 20–45-minute sessions 5-7 days a week for 13-24 weeks.
- Cognitive flexibility: Mind–body exercise with gradual increases in intensity conducted in 46–60-minute sessions 5-7 days a week for 13-24 weeks.
In terms of safety, some mild-moderate side effects like pain, leg injuries, and sprains were reported but luckily no serious side effects (1).
From our physical health to our cognitive health, being less sedentary and more active can do us a world of good and are very actionable next steps for those looking for healthy lifestyle modifications. Those interested in incorporating aerobic exercise into their weekly routine should consult with their healthcare team about developing an individualized plan that meets their needs.
