Bala Bites (1/24/25): 26 minutes of exercise

26 Minutes A Day Is All It Takes

Every minute seems to count these days.

Whether it's for work or with friends, family or hobbies.

If you feel like you don't have much time in the day for exercise but want to capture the cognitive benefits of it, there's research that shows you don't need all that much. 

With just 26 minutes of moderate-intensity exercise a day, you'll enhance your cognitive abilities, sharpen your memory, and fortify your brain health.

Best yet, the researchers identified no minimal threshold for the beneficial effect of exercise on cognition. 

So even if you have 5 minutes to exercise, you can still realize a benefit. 

Researchers also found that beyond 26 minutes, there's a diminishing cognitive benefit. 

So what's considered moderate-intensity exercise?

Think of any activity that gets your heart rate up to about 50-70% of maximum heart rate.

• Brisk Walking
• Yoga
• Cycling
• Swimming

How does moderate-intensity exercise create cognitive benefit?

• Increases Blood Flow: Exercise enhances blood flow to the brain, delivering oxygen and nutrients crucial for brain cell health and function. This is akin to giving your brain a fresh supply of high-octane fuel.
• Stimulates Neurogenesis: Regular physical activity stimulates the growth of new neurons, particularly in the hippocampus, the brain's center for learning and memory. Think of it as planting new seeds of cognitive potential.
• Reduces Inflammation: Exercise acts as an anti-inflammatory agent, reducing the harmful effects of chronic inflammation which can impair cognitive function. This is like clearing the fog from your brain's pathways.
• Releases of Neurochemicals: Activities like walking or yoga trigger the release of brain-derived neurotrophic factor (BDNF), which supports brain health, much like how sunlight nurtures plants.

Bottom line is prioritizing two 15-minute walks everyday has never been more important to your brain health and performance.