The Healthspan Club

Elevate Employee Performance

NEWSLETTER
October 29th, 2024

Boosting Team Performance,

Through Muscle: an evidence-based
approach

Study Snapshot

The study compared traditional resistance training (TRT) with resistance training combined with
cognitive tasks (RT + CT) in older adults. Both TRT and RT + CT improved physical performance, but
only RT + CT showed significant improvements in cognitive function and increased brain-derived
neurotrophic factor (BDNF) levels. The results suggest combining cognitive tasks with resistance
training can enhance physical and cognitive performance in healthy older adults.

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Physical Fitness and Cognitive Function: A Winning Combination
💪🧠
New research sheds light on the impact of different exercise forms and muscle strength on cognitive
abilities. From high-intensity workouts to focused handgrip exercises, the evidence suggests that a
variety of exercises can elevate cognitive function. These findings underscore the value of
incorporating diverse physical activities into workplace wellness initiatives to boost employee focus,
memory, and problem-solving abilities.

Here’s what recent studies reveal:

Key Insights: The Latest Findings in Muscle and Brain Health 📝

1. Exercise and Cognitive Gains

Both moderate-intensity continuous training (MICT) and high-intensity functional training (HIFT)
are shown to improve selective attention and executive function, particularly in young adults. This

🏃‍♂️💡
effect occurs independently of muscle mass, making these routines effective for employees across
fitness levels.

● The takeaway for businesses: Integrating both moderate and high-intensity workouts into
wellness programs can help employees enhance focus, attention, and task-switching abilities –
essential skills in fast-paced work environments.

2. Strength Training Paired with Cognitive Challenges

Combining resistance training with cognitive tasks has proven to significantly improve mental

🧠💪
performance in older adults, as well as increase brain-derived neurotrophic factor (BDNF), a protein
that supports memory and learning.

● The takeaway for businesses: By offering strength-building exercises paired with cognitive
challenges (e.g., problem-solving exercises), companies can improve employees’ resilience,
decision-making, and capacity for innovation.

3. Muscle Mass and Memory

Increases in skeletal muscle mass and strength—even measured by something as simple as handgrip

📈✊
strength—have been directly linked to improvements in cognitive functions like immediate memory
and executive function.

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 ● The takeaway for businesses: Measuring and tracking muscle strength, even through basic
indicators like grip strength, can provide a quick gauge of overall cognitive health, helping to
tailor wellness programs that support long-term productivity.

4. The Role of Modern Technology in Training

ICT-based (Information and Communication Technology) programs that incorporate both muscle

📱🤖
strengthening and cognitive exercises offer a modern, tech-driven approach to enhancing body
composition and cognitive function.

● The takeaway for businesses: Leveraging tech-driven fitness programs can engage
employees more deeply and create measurable improvements in both physical and cognitive
health, aligning with future-forward wellness initiatives.

Why Muscle and Brain Health Matter in the Workplace 🚀

Understanding the unique benefits of different types of exercises provides a toolkit for designing
wellness programs that don’t just focus on fitness but target specific cognitive functions that drive
performance at work. These insights suggest that:

● High-intensity exercises support focus and productivity in fast-paced roles

● Strength and cognitive challenge exercises bolster problem-solving and critical thinking
● Tracking basic indicators like grip strength can help assess overall cognitive wellness

The Next Step: Customized Wellness Programs for Cognitive and Physical Gains
💼
Incorporating a mix of exercise modalities, cognitive tasks, and technology can elevate both physical
and cognitive health across teams. Our evidence-based corporate workshops are designed to integrate
these elements, helping you build a well-rounded, high-performing workforce.

Interested in learning how our tailored workshops can support your company’s goals? We’ll guide you
in creating a program that enhances cognitive function and strengthens physical health – giving your
teams the tools they need to excel.

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Get in Touch! 📩
Curious about which exercise styles best fit your team’s needs? Let’s discuss how to design a corporate
wellness program that aligns with your company’s values and goals.

👇
Have you noticed how physical fitness impacts cognitive performance in the workplace? Share
your thoughts in the comments below!

Stay tuned for our next edition, where we’ll explore practical tips for incorporating exercise and mental
wellness activities into the workday!

#CorporateWellness #EmployeePerformance #MindAndBody #WorkplaceProductivity

#MuscleAndMind

Citations

Morais, M., Oliveira, V., Viana, R., Andrade, M., Vancini, R., Arida, R., Costa, G., Campos, M.,
Vieira, C., Weiss, K., Knechtle, B., & Lira, C. (2023). Acute effects of moderate-intensity
continuous physical exercise performed with different amounts of muscle mass on executive
function in healthy young adults: a randomized trial. EXCLI Journal, 22, 1032 - 1046.
https://doi.org/10.17179/excli2023-6434.

Zhao, R., Mavros, Y., Meiklejohn, J., Anderberg, K., Singh, N., Kay, S., Baker, M., Wang, Y.,
Climstein, M., O’Sullivan, A., Vos, N., Baune, B., Blair, S., Simar, D., & Singh, M. (2022). Effect
of High-Intensity Power Training on Cognitive Function in Older Adults With Type 2 Diabetes:
Secondary Outcomes of the GREAT2DO Study. The Journals of Gerontology Series A:
Biological Sciences and Medical Sciences, 77, 1975 - 1985.
https://doi.org/10.1093/gerona/glac090.

Formica, M., Gianoudis, J., Nowson, C., O’Connell, S., Milte, C., Ellis, K., & Daly, R. (2020).
Effect of lean red meat combined with a multicomponent exercise program on muscle and
cognitive function in older adults: a 6-month randomized controlled trial.. The American journal
of clinical nutrition. https://doi.org/10.1093/ajcn/nqaa104.

Zhu, Y., He, S., Herold, F., Sun, F., Li, C., Tao, S., & Gao, T. (2022). Effect of isometric handgrip
exercise on cognitive function: Current evidence, methodology, and safety considerations.
Frontiers in Physiology, 13. https://doi.org/10.3389/fphys.2022.1012836.

Kim, D., Song, S., Kim, G., Chang, J., Tak, Y., Huh, U., Cho, J., Liao, Y., Han, K., Ko, M., & Park,
J. (2021). Effects of ICT-Based Multicomponent Program on Body Composition and Cognitive

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Function in Older Adults: A Randomized Controlled Clinical Study. Clinical Interventions in
Aging, 16, 1161 - 1171. https://doi.org/10.2147/CIA.S306894.

Diego-Moreno, M., Álvarez-Salvago, F., Martínez-Amat, A., Boquete-Pumar, C.,

Orihuela-Espejo, A., Aibar-Almazán, A., & Jiménez-García, J. (2022). Acute Effects of
High-Intensity Functional Training and Moderate-Intensity Continuous Training on Cognitive
Functions in Young Adults. International Journal of Environmental Research and Public Health,
19. https://doi.org/10.3390/ijerph191710608.

Kara, M., Özçakar, L., Kaymak, B., Ata, A., & Frontera, W. (2020). A ”Neuromuscular Look” to
sarcopenia: Is it a movement disorder?. Journal of rehabilitation medicine.
https://doi.org/10.2340/16501977-2672.

Castaño, L., Lima, V., Barbieri, J., Lucena, E., Gáspari, A., Arai, H., Teixeira, C., Coelho-Júnior,
H., & Uchida, M. (2022). Resistance Training Combined With Cognitive Training Increases Brain
Derived Neurotrophic Factor and Improves Cognitive Function in Healthy Older Adults. Frontiers
in Psychology, 13. https://doi.org/10.3389/fpsyg.2022.870561.

Shaughnessy, K., Hackney, K., Clark, B., Kraemer, W., Terbizan, D., Bailey, R., & McGrath, R.
(2020). A Narrative Review of Handgrip Strength and Cognitive Functioning: Bringing a New
Characteristic to Muscle Memory.. Journal of Alzheimer's disease : JAD.
https://doi.org/10.3233/JAD-190856.

Kim, D., Song, S., Kim, G., Chang, J., Tak, Y., Huh, U., Cho, J., Liao, Y., Han, K., Ko, M., & Park,
J. (2020). Effects of ICT-Based Multicomponent Program on Body Composition and Cognitive
Function in Older Adults: A Randomized Controlled Clinical Study. Clinical Interventions in
Aging, 16, 1161 - 1171. https://doi.org/10.2147/CIA.S306894.