Revolutionise your classes with Cognitive Cardio!

Recent research has highlighted the benefits of combining cardiovascular exercise with cognitive tasks, known as dual-task training, for improving both cognitive and physical function in older adults. This article explores the latest findings and provides practical suggestions for incorporating dual-task training into cardiovascular fitness classes for seniors.

DOWNLOAD OUR 12 COGNITIVE CARDIO IDEAS PDF HERE <<<

Several studies have demonstrated the positive effects of dual-task training on various cognitive domains and cardiovascular health:

2. Attention and processing speed: Lauenroth et al. (2016) conducted a systematic review of 20 studies on combined cognitive and physical training in older adults. They reported significant improvements in attention and processing speed in older adults who underwent simultaneous cognitive and physical training. The review suggested that combined interventions were more effective than single-domain interventions.

3. Memory: A meta-analysis by Zhu et al. (2016), which included 20 intervention studies with 2,667 cognitively healthy older adults aged 65-82 years, revealed that combined cognitive and physical interventions had a moderate effect on improving memory in older adults. The analysis also found small but significant improvements in executive function, attention, visuospatial ability, and global cognition.

4. Global cognition: Tait et al. (2017) reviewed the effects of sequential vs. simultaneous dual-task exercise training on cognitive function in older adults. They found that simultaneous training interventions, particularly multimodal exercise programs combined with secondary tasks regulated by sensory cues, significantly improved overall cognitive function in both healthy older adults and clinical populations.

5. Cardiovascular benefits: Theill et al. (2013) examined the effects of simultaneously performed cognitive and physical training in older adults. They reported improvements in cardiovascular fitness, as measured by the 6-minute walk test, in older adults who participated in simultaneous cognitive and physical training. The combined training group also showed cognitive improvements similar to those who received cognitive training alone.

6. Fall prevention: Hars et al. (2014) found that a six-month music-based multitask training program improved gait and balance and reduced fall risk in community-dwelling older adults. Ansai et al. (2016) reported that a 16-week multicomponent exercise program, which included dual-task training, improved physical performance related to falls in adults aged 80 years and older. These studies suggest that dual-task exercise programs can contribute to fall prevention by improving various physical and cognitive factors associated with fall risk.

Take up the challenge and incorporate some of these ideas into your next cardio class!

#1. Cardiovascular Circuit with Cognitive Challenges

Set up a circuit with 5-6 stations, each focusing on a different cardiovascular exercise. Incorporate cognitive tasks at each station:

* Station 1 - Perform step-ups while naming items in specific categories (e.g., fruits, animals, countries).

* Station 2 - Do jumping jacks or side taps while solving simple math problems.

* Station 3 - March in place with high knees while reciting a poem or song lyrics (use their national anthem if they’re stuck for an idea!).

* Station 4 - Shuffle side to side (or step touch) while spelling words backwards.

* Station 5 (Arm Circles) - Perform arm circles while counting backwards by 7s from 100.

Example: Participants spend 2 minutes at each station, with 30 seconds rest between stations. Complete the circuit 2-3 times.

#2. Group Marching with Cognitive Components

For group classes, use marching exercises combined with cognitive tasks:

* Simon Says - Lead a "Simon Says" game while participants march in place, challenging both their physical and cognitive abilities.

* Rhythm and coordination - Have participants march to different rhythms while simultaneously performing hand movements or clapping patterns.

* Group story creation - While marching, have the group collaboratively create a story, with each person adding a sentence.

Example: Start with a 5-minute warm-up using big gentle movements. Then, for 20 minutes, alternate between one minute of regular marching, one minute of marching with a cognitive task, one minute of a balance exercise, and one minute of a strength exercise. Finish with a 5-minute cool-down.

#3. Aerobic Dance with Cognitive Elements

Incorporate cognitive challenges into simple dance routines:

* Memory Sequences - Teach a short dance sequence and gradually add steps, challenging participants' memory and coordination.

* Colour-Coded Movements - Assign specific movements to different colours and hold up coloured cards to signal which movement to perform next.

* Math-Based Choreography - Have participants perform a certain number of repetitions based on simple math problems (e.g., "Do this move for 3+4 counts").

Example: Teach four dance moves, each associated with a colour (e.g., Red: Mambo, Blue: Mashed Potato). For 15 minutes, hold up coloured cards to signal which move to perform, varying the pace and complexity, gradually making changes faster. Introduce combinations like “Red then Blue” or “Red AND Blue”.

DOWNLOAD OUR 12 COGNITIVE CARDIO IDEAS PDF HERE <<<

Dual-task training combined with cardiovascular exercise offers a promising approach to enhance both cognitive and physical function in older adults. By incorporating these evidence-based strategies into your fitness classes, you can provide a comprehensive and engaging program that addresses multiple aspects of healthy aging. Remember to tailor the difficulty of both physical and cognitive tasks to the ability of your participant and gradually increase complexity as they improve.

1. Falbo, S., Condello, G., Capranica, L., Forte, R., & Pesce, C. (2016). Effects of Physical-Cognitive Dual Task Training on Executive Function and Gait Performance in Older Adults: A Randomized Controlled Trial. BioMed Research International, 2016, 5812092.

2. Lauenroth, A., Ioannidis, A. E., & Teichmann, B. (2016). Influence of combined physical and cognitive training on cognition: a systematic review. BMC Geriatrics, 16, 141.

3. Zhu, X., Yin, S., Lang, M., He, R., & Li, J. (2016). The more the better? A meta-analysis on effects of combined cognitive and physical intervention on cognition in healthy older adults. Ageing Research Reviews, 31, 67-79.

4. Tait, J. L., Duckham, R. L., Milte, C. M., Main, L. C., & Daly, R. M. (2017). Influence of Sequential vs. Simultaneous Dual-Task Exercise Training on Cognitive Function in Older Adults. Frontiers in Aging Neuroscience, 9, 368.

5. Theill, N., Schumacher, V., Adelsberger, R., Martin, M., & Jäncke, L. (2013). Effects of simultaneously performed cognitive and physical training in older adults. BMC Neuroscience, 14, 103.

6. Marmeleira, J. F., Godinho, M. B., & Fernandes, O. M. (2009). The effects of an exercise program on several abilities associated with driving performance in older adults. Accident Analysis & Prevention, 41(1), 90-97.

7. Hars, M., Herrmann, F. R., Gold, G., Rizzoli, R., & Trombetti, A. (2014). Effect of music-based multitask training on cognition and mood in older adults. Age and Ageing, 43(2), 196-200.

8. Leon, J., Ureña, A., Bolaños, M. J., Bilbao, A., & Oña, A. (2015). A combination of physical and cognitive exercise improves reaction time in persons 61-84 years old. Journal of Aging and Physical Activity, 23(1), 72-77.

9. Ansai, J. H., Aurichio, T. R., Gonçalves, R., & Rebelatto, J. R. (2016). Effects of two physical exercise protocols on physical performance related to falls in the oldest old: A randomized controlled trial. Geriatrics & Gerontology International, 16(4), 492-499.

10. Jardim, N. Y., Bento-Torres, N. V., Costa, V. O., Carvalho, J. P., Pontes, H. T., Tomás, A. M., Sosthenes, M. C., Erickson, K. I., Bento-Torres, J., & Diniz, C. W. (2021). Dual-Task Exercise to Improve Cognition and Functional Capacity of Healthy Older Adults. Frontiers in Aging Neuroscience, 13, 589299.