What is cross training and why should I be doing it?

April 2024 – Cross training means incorporating different types of movement or activities into a routine, instead of only focusing on one type. The goal is to impact and improve our bodies and our brain.

When we do physical exercise, we are focusing on our skeletal and cardiac muscles. When we do hobbies or creative activities, we are focusing on skeletal muscles and our brain. Yes, our brain is technically a muscle; and can be trained like a muscle. When we challenge our brain, it can get stronger, and those changes can have the potential to slow the cognitive ageing process. Humans are resilient. When we neglect our muscles (of any type) they get weak and fragile. The right amount of training can improve our tolerance and capacity to perform activities.

It is not a new idea that the benefits of physical exercise go beyond physical health. In 1887, The New England Journal of Medicine stated that “a healthy brain lives inside a healthy body.”

Performing aerobic exercise, resistance training, balance challenging tasks and creative activities is the best combination of cross training. Aerobic exercise has been shown to improve cognitive ability, resistance training is most effective for memory, balance training improves spatial awareness and creative tasks keep the mind sharp.¹

Cross training can be fun and energizing; by adding variety to your day or week. If a walk is your go-to for exercise, try a new type of activity each week in addition to your walking.
Cross-training option examples:

Aerobic: Dancing, Tennis, Swimming, Zumba, Hiking

Resistance Training: Golf, Cycling, Bowling, Fitness class, Pickle Ball

Balance: Yoga, Tai Chi, Martial Arts, Fishing, Dancing

Creative tasks: Gardening, Sewing, Puzzles, Music, Card games, Arts and crafts

¹ Colcombe S, Kramer AF. Fitness effects on the cognitive function of older adults: a meta-analytic study. Psychol Sci. 2003;14:125–130