This systematic review and meta-analysis of RCTs comes to the conclusion that ~700 METs-min/week is the minimal dose to elicit clinically important changes in cognition in older adults.
- The estimated minimal exercise dose found that can elicit clinically relevant changes in cognition was 724 METs-min per week, with doses beyond the upper bound of WHO recommended level of physical activity providing less clear benefits.
- 724 METs-min per week is slightly above the lower bound of WHO recommended level of physical activity (i.e. 600 METs-min per week, equivalent to 150 min/week of moderate intensity or 75 min/week of vigorous activity).
- Additional benefits beyond the upper bound of WHO recommended level of physical activity, i.e. exercise beyond 1200 METs-min per week (the equivalent to 300 min/week of moderate intensity activity or 150 min/week of vigorous activity), are less clear for cognition.
- Obesity status was the main moderator of the effects of exercise on cognition. 
Findings suggest that overweight/obese older adults may benefit from lower exercise levels than the recommended for the general population.
For example, the predicted dose at which the maximum effect was observed for this subgroup was ~600 METs-min per week; and doses beyond ~1000 METs-min per week resulted in predicted null cognitive improvements.
- Notably, the dose-response association was intervention-specific.
Aerobic and resistance exercises and resistance bands followed an inverted U-shape relationship.
Body-and-free weights and machines, mixed aerobic exercises and walking followed non-linear, positive relationships.
Interestingly, when all resistance physical activities were clustered together, an inverted U-shape relationship with cognition was found.
Optimal dose and type of exercise to improve cognitive function in older adults: A systematic review and bayesian model-based network meta-analysis of RCTs (open access)
doi.org/10.1016/j.arr.…
#exercise #muscle #strength #lift #GetStrong #cardio #hiit #aging
doi.org/10.1016/j.arr.…
#exercise #muscle #strength #lift #GetStrong #cardio #hiit #aging
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