The frontal lobes, located behind the forehead, are responsible for our memory, motor functioning, language and executive functioning, such as planning, organizing and goal setting. Alzheimer's disease, dementia and attention deficit hyperactivity disorder are linked to impaired frontal lobe functioning. According to a 2011 study published in "Reviews in the Neurosciences," physical activity reduces risks of cognitive impairment by exercising the frontal lobes. Aerobic activity improves memory, attention and verbal fluency among elderly adults, as noted in a 2001 study published in "Archives of Neurology." Executive functioning among children improves after engaging in 40 minutes of vigorous exercise, according to a 2007 study published in "Research Quarterly for Exercise and Sport," and a 2010 study published in "Archives of Internal Medicine" found resistance training enhanced participants' ability to focus on tasks over a sustained period.
Step 1
Participate in at least 30 minutes of moderate- to vigorous-intensity aerobic activity daily. Monitor heart rate and target 150 beats per minute during exercise. Walking, running and swimming are acceptable forms of aerobic activity. Consult your physician prior to engaging in a new physical activity routine or if you are over 70 years of age.
Step 2
Engage in resistance training twice a week. Do one to three sets of pushups or squats with five to eight repetitions. Use a resistance band with 3.5 lbs. of resistance per 16 inches of pull to target smaller muscle groups.
Step 3
Incorporate exercises targeting balance into your daily routine. For example, alternate standing on one leg for 30-second intervals or walk up and down 20 steps of stairs four times.
Step 4
Employ stretching exercises before and after workouts. Stretch across the mid-line. For example, try to touch your left foot with your right hand and right foot with your left hand.
Step 5
Enroll in dance, yoga, martial arts, gymnastics or any class directed at solving spatial problems. Participate in rock climbing, kayaking, mountain biking, skateboarding or ice skating. These activities activate areas of the brain that control fine motor movements, balance, focus, error correction and inhibition.
Tips and Warnings
- Invite a friend to work out with or join a team sport. Practicing social development while engaging in exercise stimulates the frontal lobes.
- Consult your physician before engaging in a new workout regimen.
Things You'll Need
- Heart-rate monitor
- Resistance band
References
- "Reviews in the Nuerosciences"; The Positive Impact of Physical Activity on Cognition during Adulthood: A Review of Underlying Mechanisms, Evidence, and Recommendations; John Ratey and James Loehr; April 2011.
- "Archives of Neurology"; Physical Activity and Risk of Cognitive Impairment and Dementia in Elderly Persons; D. Laurin, et al.; March 2001.
- "Research Quarterly for Exercise and Sport"; Effects of Aerobic on Overweight Children's Cognitive Functioning: A Randomized Controlled Trial; Catherine L. Davis, et al.; December 2007
- "Archives of Internal Medicine"; Sustained Cognitive and Economic Benefits of Resistance Training Among Community -- Dwelling Senior Women: A One-year Follow-up Study of the Brain Power Study; Jennifer C. Davis, et al.; December 2010.
- "Journal of Korean Academy of Nursing"; Effects of an Exercise Program on Frontal Lobe Cognitive Function in Elders; Mee-Kyung Shin; February 2009
- U.S. Department of Health & Human Services: Can Physical Activity Help Children with ADHD?; March 2011
Member Comments