A proverb says: "A healthy mind resides in a healthy body." Although this wisdom is centuries old, modern science has shown that physical training not only strengthens the body but also has a significant effect on mental performance. Imagine a future in which targeted physical training can transform the brain into a friendly supercomputer capable of thinking faster, remembering better, and making more effective decisions. This future scenario may be closer to reality than you think.

Physical training is much more than just a way to control weight or improve muscle strength. It is a holistic activity that can enhance both physical and mental abilities. Here, neural plasticitybrain's adaptability plays a crucial role. This is the brain's ability to adapt structurally and functionally to new challenges, which is promoted by regular physical activity. Studies show that physical training significantly advances synaptogenesisformation of new synapses as well as neurogenesisformation of new nerve cells, which can lead to improved cognitive function.

Targeted physical training has substantial effects on health and well-being. A key benefit is the enhancement of cognitive function through strength trainingresistance training and aerobic exercises. Research shows that strength training improves the integrity of white matter in the brains of older adults with mild cognitive impairments and mitigates memory loss ^[1]. Regular aerobic activities such as running or cycling can support neural plasticity, leading to better brain adaptability and promoting new learning abilities ^[2].

A significant study on interval trainingalternating intense and moderate exercise shows that it can improve cognitive abilities such as information processing and memory ^[3]. The meta-analysis, which included 20 randomized controlled trials, indicated a significant improvement in executive functionshigher-order control processes of the brain in both young and older individuals. The study is characterized by a large sample size and robust design, with comprehensive control mechanisms to minimize biased results ^[3]. Another study on strength training, conducted with 44 older adults, demonstrated clear benefits regarding cognitive improvements and the integrity of brain structure ^[1]. The controlled, randomized study confirmed the protective effect of training against atrophy in the hippocampusarea of the brain important for memory, highlighting its relevance for the prevention of dementia.

To maximize the cognitive and health benefits of physical training, you should implement a balanced training plan. Incorporate strength training at least twice a week to promote muscle strength and improve your memory ^[4]. Complement this with at least 150 minutes of aerobic exercise per week to enhance neural plasticity and overall physical fitness ^[2]. Try interval training to improve your decision-making and problem-solving skills ^[3]. Nonetheless, make sure your fitness goals are achievable to boost your self-confidence and self-efficacy ^[5].

In summary, research shows that physical training has far-reaching implications for mental health. Targeted exercises can improve cognitive functions and reduce the risk of age-related diseases. Integrate these training recommendations into your daily life to strengthen not only your body but also your mind. Start today to elevate your mental and physical health to a new level.