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Exercise Improves Brain Function and Sleep–Issue 04
Village Green Nutrition Team on
If you're seeking to boost your brain function, it's time to get moving! A compelling study published in the British Journal of Sports Medicine reveals that even a modest amount of exercise—just 45 minutes per week—can significantly enhance brain function for individuals aged 50 and older. This finding is groundbreaking, particularly because past research primarily highlighted exercise's role in decelerating cognitive decline. However, this recent review goes a step further by demonstrating improvements in brain function, including among those with mild cognitive impairment.
The study examined the effects of exercise regimes that incorporate both aerobic and resistance training elements, such as circuits, tai chi, yoga, and weight training. The results were particularly promising in enhancing cognitive faculties like rapid information processing, alertness, goal-oriented decision-making, and optimizing both long-term and short-term memory capabilities.
Despite these benefits, many fall short of achieving the recommended exercise targets. The American Heart Association advises that healthy adults should aim for 150 minutes of moderate physical activity or 75 minutes of vigorous activity each week. Yet, according to fitness.gov, only one-third of adults meet these standards.
Choosing an exercise routine you enjoy is crucial, as it significantly increases the likelihood of consistency. Beyond cognitive benefits, regular physical activity can also aid in stress relief, reduce blood pressure, maintain healthy blood sugar levels, and manage cholesterol.
5 Actionable Tips!
Here are five actionable tips to help you incorporate exercise into your routine and boost both brain function and sleep quality:
- Start Small and Build Consistency: If you're new to exercise or returning after a break, begin with just 10-15 minutes of activity a day. Gradually increase the duration and intensity as you become more comfortable. Consistency is key, so make exercise a non-negotiable part of your daily routine, even if it's just a short walk.
- Incorporate Aerobic and Resistance Training: To maximize cognitive benefits, include a mix of aerobic exercises (like brisk walking, cycling, or swimming) and resistance training (such as weight lifting or bodyweight exercises). This combination improves not only brain function but also overall physical health, helping to maintain muscle strength and cardiovascular fitness.
- Find Joy in Movement: Choose activities you genuinely enjoy, whether it's dancing, hiking, yoga, or a sport. When you enjoy what you’re doing, you’re more likely to stick with it. Variety also keeps things interesting and challenges different muscle groups and mental skills.
- Set Clear, Attainable Goals: Define specific, measurable, and realistic goals for your exercise routine. Whether it’s walking 10,000 steps a day, completing three strength training sessions per week, or mastering a new yoga pose, clear goals give you something to work toward and provide a sense of achievement.
- Prioritize Recovery and Sleep: Exercise is only one part of the equation; adequate recovery is equally important. Ensure you get enough sleep each night, as it plays a crucial role in muscle repair and brain function. Incorporate activities like stretching, foam rolling, and deep breathing exercises to aid recovery and enhance sleep quality.
Other articles in this issue–Issue 04: The Vital Role of Sleep in Brain Health
🧠 VIDEO: How to Feel Energized & Sleep Better with One Morning Activity 🧠 Article: The Vital Role of Sleep in Brain Health
🧠 Recipe: Breakfast Tomorrow: Overnight Oatmeal
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