Do you know what exercises to increase concentration are? Which exercise do you think increases the concentration of older people? Have you ever been constantly distracted? Or you want to read or do something, but your mind keeps going somewhere else?
This is the lack of concentration and inattention that many of us suffer from. It is always recommended to those who are looking to improve their concentration to exercise; but why? How does exercise increase concentration? What exercises are useful for this purpose? In this article from Human Health Mag, we will explain the effect of exercise on concentration in older people.
Why Should We Exercise to Improve Brain Function?
Exercises to increase concentration are an effective way to prevent Alzheimer’s, improve memory, and enhance learning power, which are very beneficial for brain growth and strengthening. Adults who sit for at least 3 hours a day are at risk of thinning of the medial temporal lobe of the brain. This part of the brain is responsible for creating new memories, and damage to it in the long term increases the risk of dementia.
Exercise, especially aerobic exercise, increases the number of blood vessels and nerve synapses in the brain and helps increase brain volume. Physical activity also increases the number of new nerve cells and increases proteins related to the survival and growth of brain neurons. Studies show that all types of low-intensity exercise and resistance exercise are effective in improving cognitive function and strengthening memory. If you are not used to exercising, it is better to start your activity with gentle exercises and increase the intensity of the exercises after a while; with this strategy, you will have a healthy body and brain.
The Most Suitable Exercises to Increase Concentration
If you follow the exercises to increase concentration regularly, your ability to focus and mental cognition will increase; because whatever the exercise is, it will refresh the mind and relieve tension. However, some exercises are more effective than others on your concentration. These exercises are:
Yoga is the best type of exercise for concentration
- To stay mentally sharp as seniors, you should do yoga. You must know that yoga is an exercise for the body and mind, so it is at the top of this list. In addition to working on the body, yoga also trains muscle building and flexibility of the mind. Stretching, breathing and meditation exercises of yoga help you to refresh and lively your mind, focus better. Yoga is a combination of stretching, breathing and meditation that helps reduce stress and increase mental peace. This exercise also increases concentration.
Tai Chi and Pilates
- Tai Chi is a Chinese meditation exercise that involves slow and steady movements, deep breathing, and mental focus. This exercise increases concentration and helps reduce stress. On the other hand, Pilates is a gentle strength and flexibility exercise that increases your focus and attention.
Tennis
- The famous tennis player Andre Agassi says about this sport: “Tennis is one of the hardest sports not for the body but for the brain! On the tennis court, in addition to having to neutralize your opponent’s tactical plans and recognize and apply the right technique in the moment; you also have to deal with your emotions, thoughts, and frustrations.” This sport strengthens our concentration and senses.
Golf
- In addition to requiring excellent physical and muscular form, playing golf increases your ability to concentrate. The process of putting the ball in the hole requires a lot of attention. As a result, this sport requires high concentration.
Archery and Darts
- Since it is difficult for the brain to shoot an arrow or dart at a specific point, your brain is forced to focus on the target point and improve its ability to shoot better. Especially in archery, where you are far from the target, concentration plays a very, very important role and will get better and better with each practice.
Exercises that require neuromuscular coordination
- Sports such as badminton, taekwondo, boxing and dancing, which require eye-hand coordination and nerve-muscle coordination, can help improve concentration and coordination.
How to Increase Concentration With Exercise?
Before we get to know exercises to increase concentration, we need to know that there are techniques to do this. In addition to puzzles for elderly brain health, there are a number of effective strategies and solutions that we can do to increase concentration and attention through exercise. We will introduce these solutions below.
- Exercise regularly: Try to exercise regularly and consistently. This very discipline in exercise itself makes the mind accustomed to this activity. Doing regular exercise will improve your concentration. Regular exercise has a greater impact on improving cognitive function and increasing concentration than occasional exercise.
- Choose the right exercise: Choose an exercise that you enjoy doing! This is very important; because something you don’t like will not last. On the other hand, if you enjoy your exercise, you will be more likely to stick to your exercise (due to greater motivation) and it will have a greater impact on your mind.
- Do mindfulness exercises: Do mindfulness exercises and concentration exercises such as yoga, tai chi, and meditation along with your exercise. These exercises help to increase your focus and reduce stress. During these exercises, pay attention to your breathing, which is calm and deep. Deep and calm breathing helps to reduce stress and increase concentration. Exercise, like memory exercises for elderly with dementia, can also prevent Alzheimer’s.
- Pay attention to your health and lifestyle tips for athletes: It is important that your lifestyle is in line with your goals. If you exercise and want to make your mind stronger and more focused, then you need to follow some important tips. For example, give your mind enough rest; that is, strike a balance between exercise and rest. Overtraining can lead to fatigue and decreased concentration. Also, make sure you get enough sleep. Lack of sleep can negatively affect your concentration.
Benefits of Exercises to Increase Concentration
Exercises to increase concentration have many benefits, which we will explain below.
- Increase blood flow to the brain: Exercise increases blood flow to the brain, stimulates neurons, and supports the growth of brain cells, which will lead to improved cognitive function and increased alertness. Just 20 minutes of exercise before studying or in class will improve concentration and increase learning.
- Increase neurogenesis: Neurogenesis means nerve formation, which is the process in which cells of the nervous system are produced by neural stem cells (NSCs). Fortunately, regular exercise can cause the creation of new nerve cells in the hippocampus, an area of the brain involved in learning and memory.
- Better mood: Concentration exercise releases neurotransmitters such as serotonin, dopamine, and norepinephrine, which play a role in regulating mood, motivation, and attention. Exercise also reduces your stress and anxiety levels, which helps improve your focus and attention.
- Improves sleep quality: When you exercise regularly, the amount and quality of your sleep will also improve significantly. Adequate and quality sleep plays a major role in improving cognitive function and increasing your attention and focus.
- Improves self-confidence: Focusing exercise boosts your self-confidence. When you feel confident, you can focus more easily and you will be more able to get things done and manage distractions.
Concluding Remarks
In general, exercises to increase concentration have many benefits for the elderly and others. Along with exercise, you should have a healthy and balanced diet along with exercise. Consuming adequate nutrients is essential for proper brain function and improved concentration. Finally, make sure you stay hydrated and drink enough water. Drink plenty of water throughout the day, especially during exercise. Dehydration can negatively affect cognitive function.
As a result, try to be physically active every day in any way you can. It is interesting to know that even standing, walking and moving in any way is beneficial for strengthening the brain, and the worst possible situation for brain health is sitting and not moving.
We’re curious to hear your thoughts! What’s your take on this topic? Comment below and join the conversation; your opinion could spark new ideas!
Frequently Asked Questions
Does Exercise Increase Focus and Attention?
Absolutely! Exercise can increase focus and attention, and fortunately, research shows us that physical activity and exercise can improve people’s focus at any age. That means it’s not just effective for children and students! It’s also beneficial for young people, middle-aged people, and even the elderly.
How Much Exercise Should We do to Improve Brain Function?
For brain health and cognitive function, it is best to exercise at least 150 minutes a week at a moderate intensity. Performing intermittent aerobic exercises at any intensity for 6 to 10 minutes a day can also make amazing changes in improving brain function and your body’s health.
Is Walking Good for the Brain?
Brisk walking is one of the best exercises for improving memory, which helps improve blood flow to the brain, increases concentration, and prevents Alzheimer’s.