According to the Health Review at Harvard, in a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning.
The study also asks how much exercise is required to improve memory? These study participants walked briskly for one hour, twice a week. That’s 120 minutes of moderate intensity exercise a week. Standard recommendations advise half an hour of moderate physical activity most days of the week, or 150 minutes a week. If that seems daunting, start with a few minutes a day, and increase the amount you exercise by five or 10 minutes every week until you reach your goal.
If you don’t want to walk, consider other moderate-intensity exercises, such as swimming, stair climbing, tennis, squash, or dancing. Don’t forget that household activities can count as well, such as intense floor mopping, raking leaves, or anything that gets your heart pumping so much that you break out in a light sweat.
In fact, on a recent TV documentary they studied one family’s fitness regime against another. They provided one family with gym attendance and the other household chores. At the end of the experiment the family with the household chores scored highest on all measured points!
Don’t have the discipline to do it on your own? Try any or all of these ideas:
Joining a class can be difficult, especially if you’re on lockdown, like we are in the UK. However, there are several online exercise classes in a range of activities from Pilates, Zumba, Aerobics, Tai Chi and many other activities.
Of course, if you’re free to, you can join a class or work out with a friend who can hold you accountable and vice versa.
Track your progress, which encourages you to reach a goal.
If you’re able, hire a personal trainer. (Paying an expert is always good motivation.)
Whatever you decide, be disciplined and enjoyment is the key!
Ref: Harvard Medical Publishing: https://bit.ly/2Lg5KYh