The adage “Move It or Lose It” just got a major scientific upgrade. A fascinating new study published in the International Journal of Geriatric Psychiatry suggests that for older adults, the secret to maintaining a sharp mind isn’t just about physical exercise or solving puzzles in isolation—it’s about doing them together.
According to the research, timing is everything. By scheduling your physical activity and brain games within a specific window, you can unlock a “synergistic” boost that protects memory and brain volume more effectively than either activity alone.
The Research: Why Timing Matters
The study, titled “The Combination of Physical Activity and Cognitive Games is Associated With Better Cognitive Performance and Gray Matter Volume in Older Adults“, analyzed the daily habits of cognitively healthy adults aged 73–78. Researchers tracked both their physical movements and their cognitive activities (such as reading, using computers, or playing games).
Key Findings:
- The “Combo” Effect: The most significant benefits for brain health—specifically better memory and greater volume in the hippocampus (the brain’s memory center)—were observed when physical activity and cognitive games occurred within the same 3-hour window.
- Games Are Superior: “Cognitive games” (specifically those with rules, like crosswords, Sudoku, and cards) showed stronger associations with brain health than general cognitive activities like reading.
- Priming the Brain: The researchers propose that physical exercise (Moderate-Vigorous Physical Activity) creates a “rich neurotrophic environment.” Exercise increases blood flow and releases growth factors like BDNF (Brain-Derived Neurotrophic Factor). When you follow this immediately with a cognitive challenge, your brain is primed to build and strengthen neural connections.
How to Apply the “3-Hour Rule”
You don’t need to do a crossword puzzle while running on a treadmill. The research points to a window of opportunity. To take advantage of this biological synergy, try to pair your activities:
- Morning Routine: Go for a brisk 20-minute walk, then sit down with your coffee and a word puzzle.
- Afternoon Routine: Do some gardening or heavy housework, then take a break with a game of bridge or Sudoku.
Resources to Build Your Routine
To help you create this “brain-body” habit, here are several resources ranging from puzzle helpers to fitness guides.
1. Cognitive Tools (The “Think” Part)
Consistency is key, but getting stuck on difficult puzzles can be discouraging. Using tools to help you progress can keep the habit alive.
- guru: Crosswords are excellent for verbal recall, but a difficult clue can stop you cold. This resource acts as a smart helper for when you get stuck, allowing you to solve the specific clue and finish the puzzle. It ensures you get the mental workout of completion rather than the frustration of giving up.
- BrainHQ: While many apps claim to train the brain, BrainHQ is unique in that its exercises are designed by neuroscientists. It focuses on improving the speed and accuracy of information processing.
- AARP Games: A robust collection of free daily games, including Mahjongg, Solitaire, and Word Wipe, specifically curated for older adults.
2. Physical Tools (The “Move” Part)
- SilverSneakers: A health and fitness program designed for adults 65+ that is included with many Medicare plans. It provides access to thousands of gyms and community fitness classes tailored to seniors.
- Move Your Way: Created by the U.S. Department of Health and Human Services, this site offers an interactive tool to help you build a weekly activity plan that fits your specific lifestyle and health needs.
- Tai Chi for Health Institute: Often described as “meditation in motion,” Tai Chi naturally bridges the gap between physical coordination and mental focus. This institute helps you find certified instructors and safe programs.
The Takeaway
This research offers a practical, low-cost blueprint for aging well. By simply tweaking your daily schedule to ensure your physical exercise and brain games happen in close proximity, you can leverage the biological connection between your body and mind. So, the next time you lace up your sneakers for a walk, make sure your crossword puzzle is waiting for you when you get back.