Study Shows Brain-Boosting Effect of Exercise

Plus there’s more 👇👇

Here are some highlights from this recent study by the University of Queensland:

▪️ Healthy 65-85 year old volunteers were put on one of 3 exercise programs for 6 months (low intensity, medium intensity, or high intensity).

▪️ After 6 months, only those on high-intensity interval training (HIIT) showed improvements in the hippocampus (a brain area related to learning and memory).

▪️ The HIIT group also showed improvements in brain-derived neurotrophic factor (BDNF) and cortisol levels.

▪️ The improvements seen in the HIIT group lasted 5 years, even if the exercise didn’t continue.

The HIIT program involved 4 cycles of running on a treadmill near maximum exertion.

Does this inspire you?

3 Ways to Stay Motivated to Move 🏋️‍♂️

🏋️🤸 Foolproof things I do to stay MOTIVATED to move!

Dragging from the summer heat?

We all know our bodies need to move, but making it happen every day can be tough. Here are some things I do to stay motivated to move my body and stay active every day. Maybe one of these will work for you!

💞 Remember My Why

This is so key. I won’t do something unless I actually have a meaningful reason to do it. I have a list of reasons I want to stay healthy and active, which keeps me excited and on track.

📈 Track My Progress

Everyone does this differently. You can count your steps and activity on a wearable device or just check off days you exercise on a paper calendar. Seeing that progress is a great motivation.

🏆 Reward Myself

Sometimes it can be as simple as knowing that I get to have a relaxing shower after working out. This is a great way to stay positive while exercising.

We all go through slumps, but the benefits of staying active are so worth it—from better sleep to a calmer mood to more focus.

#exercisemotivation #exerciseroutine #healthylifestyle #movementismedicine #elementsnatmed #moveyourbody

8 Minutes Per Day of Exercise? (new study)

Do you ever skip exercise because you don’t have time? 👇

A new study in the European Heart Journal found that all you need is 8 minutes!! 

How is that possible?

The study looked at data from fitness trackers worn by more than 71,000 people in the UK and followed their health status (tracking heart disease, cancer, and deaths) for about 6 years. 

📋 That’s a lot of data 📋

Compared with no exercise, they began to see health benefits at just 15-20 minutes per week of vigorous exercise.

2 bouts per day of 2 minutes of vigorous exercise was associated with 35% lower deaths from heart disease. 

👉 The optimal amount of vigorous exercise was 54 minutes per week (8 minutes per day) 👈

More than 8 minutes per day and the benefits plateaued. 

If you’re wondering why this sounds a bit different than the typical recommendation to exercise 30 minutes at least 5 times per week, it’s because the 8 minutes we’re talking about is VIGOROUS rather than moderate exercise. 

Vigorous Exercise Means:

✅ Heart rate above 77% your max (if you’re wearing a fitness tracker)

✅ Breathing too hard to have a comfortable conversation

✅ It could be dancing, running, biking, lifting weights, or anything that gets you feeling breathless

I have nothing against a long walk or bike ride, but if you’re crunched for time, this study is fabulous news. 

Let me know in the comments—have you ever tried short bursts or exercise instead of long? 👇

REFERENCE:

Ahmadi MN, Clare PJ, Katzmarzyk PT, Del Pozo Cruz B, Lee IM, Stamatakis E. Vigorous physical activity, incident heart disease, and cancer: how little is enough? [published online ahead of print, 2022 Oct 27]. Eur Heart J. 2022. [link]