Do This for 6 to 9 Minutes Every Day to Improve Yo

Do This for 6 to 9 Minutes Every Day to Improve Your Memory and Brain Function, a New Study Shows

Hey uolss its me lena❤️

Just amik masa six to nine minutes of moderate or vigorous exercise every day can improve korang punya cognitive function🧘‍♀️

Those fact bukan lena buat-buat tau but those are the findings of a new study from University College London, in which 4,481 participants wore activity monitors 24 hours a day for seven days.

Then they were given both memory tests and executive function tests to measure their ability to quickly perform mental tasks.

The results showed that even as little as six to nine minutes of moderate-to-vigorous activity every day led to measurably better results on these tests, compared with people who spent that extra time sitting, sleeping, or doing light exercise or movement. This suggests that not only can a small amount of heart-pumping exercise help you think more clearly today, it could possibly also decrease your risk of dementia later in life.

One advantage of this study is that the monitors measured people's actual activity, so researchers didn't have to depend on subjects' own self-reported recollections of how much exercise they got. On the other hand, one disadvantage is that the researchers didn't track what kind of exercise participants were actually doing. Experts define moderate activity as anything that raises your heart rate to between 50 and 70 percent of its maximum rate (which is 220 minus your age). During moderate exercise, you can carry on a conversation, but not sing, according to the Mayo Clinic. Examples include walking quickly, climbing stairs, or riding a bicycle on a level route. Vigorous exercise means pushing your heart rate to between 70 and 85 percent of its maximum. You shouldn't be able to say more than a few words without stopping for breath. Examples include running, swimming, aerobic dancing, or riding a bicycle uphill.

Is six to nine minutes really enough to make a difference? Yes, according to the study's lead author, John Mitchell. "Even very modest differences in people's daily movement -- less than 10 minutes -- is linked to quite real changes in our in our cognitive health," he told CNN. Conversely, those who spent those minutes sleeping, sitting, or lightly moving instead performed 1 to 2 percent less well on those cognitive tests.

More exercise brings greater benefits.

People who did more than nine minutes of moderate-to-vigorous exercise saw even greater brain benefits, the study showed. And, of course, if you're looking to improve or maintain your overall health, more than nine minutes of exercise is better. The CDC recommends that adults get 150 minutes (two and a half hours) of moderate exercise every week, or 75 minutes of vigorous exercise, or some combination of the two, as well as a muscle-strengthening exercise twice a week.

But while that ideal is best for your health -- and best for your brain as well -- not everyone can fit five half-hour workouts into the average week. So it's intriguing to know that even six minutes of exercise can benefit you, at least so far as your brain is concerned.

If you think about it, this could be as simple as getting off the bus one stop early or walking faster on your way home; taking a few minutes to walk, run, or bike around your neighborhood; or doing one of the thousands of under-10-minute workouts you can find online. Or you could put on three of your favorite songs and spend a few minutes dancing around the house. No matter now busy you are, you can fit that into your schedule.

There's a growing audience of Inc.com readers who receive a daily text from me with a self-care or motivational micro-challenge or tip. (Want to learn more? Here's some information about the texts and a special invitation to an extended free trial.) Often, they text me back and we wind up in a conversation. Many have told me about the heartbreak of watching a loved one suffer cognitive decline, something I know myself from personal experience.

If a few minutes of daily movement might help prevent or delay that decline, it's time very well spent.💕

Okay sayang2 semua this is all for today 💞 i hope korang stay healthy and happy 💗 keep striving for the best ! Dont forget to follow lena for more self delevopment sharing and tips ✨✨✨ #mentalhealth #theraphy #selflove #selfcare #healthymindhappylife

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