Physical activity is crucial for preserving an optimal body weight, reducing stress levels, and enhancing the immune system. Additionally, it has been demonstrated to improve memory. Nevertheless, it is crucial to ascertain the most advantageous level of intensity to attain these advantages.
According to the latest physical activity standards, it is recommended that individuals engage in a minimum of 150 minutes of moderate-intensity exercise or 75 minutes of intense-intensity exercise every week. Moderate-intensity exercise is any physical activity that elevates heart rate and induces increased respiration without reaching a level where individuals cannot sing or converse without experiencing breathlessness. Doing brisk walking, slow dancing, vacuuming, washing windows, and shooting basketballs can be moderate-intensity exercise.
Conversely, when engaged in a high-intensity task, they should only be able to utter a few words simultaneously.
Vigorous intensity exercises are characterized by their ability to induce rapid and heavy breathing in individuals. One can assess whether they are engaging in moderate exercise by gauging their activity’s difficulty on a scale from zero to 10. During a low-intensity activity, individuals should be able to engage in conversation but not sing. Conversely, when engaged in a high-intensity task, they should only be able to utter a few words simultaneously.
Studies have discovered that active mental involvement during aerobic exercise can benefit episodic memory. Nevertheless, certain forms of aerobic exercise categorized as open skill may necessitate greater cognitive involvement than other forms classified as closed skill. The optimal form of aerobic exercise for enhancing episodic and implicit memory may vary depending on the complexity of the task.
Considerable enhancement in episodic memory among premenopausal women who previously led a sedentary lifestyle.
Several studies have discovered that moderate resistance training can enhance memory and cognition in older individuals. This phenomenon can be attributed to the heightened metabolic demand and cognitive involvement during this physical activity. Furthermore, certain forms of resistance exercise, such as circuit training, seem to significantly enhance episodic memory more than other types.
Research has indicated that engaging in a 10-week exercise program with moderate intensity has shown considerable enhancement in episodic memory among premenopausal women who previously led a sedentary lifestyle. The initial sleep efficiency facilitated the enhancement in episodic memory, indicating that alterations partially influence the impact of physical activity on memory in sleep quality.
Many people are worried about their ability to engage in moderate-intensity exercise per the most recent physical activity recommendations. Before commencing any new fitness regimen, individuals should get guidance from their physician, particularly if they possess cardiovascular risk factors. Resistance exercise is not recommended for persons with ischemic heart disease, uncontrolled hypertension, unstable angina, or total heart block.
A comprehensive examination is still necessary to ascertain whether an individual can safely engage in resistance training and select the suitable initial weight.
Traditionally, individuals with hypertension refrained from engaging in resistance exercise due to worries that it could elevate blood pressure by triggering a Valsalva effect and impair cardiovascular circulation. Subsequent studies have demonstrated that dynamic resistance training can be both secure and productive for individuals with hypertension.
Nevertheless, a comprehensive examination is still necessary to ascertain whether an individual can safely engage in resistance training and select the suitable initial weight. An effective guideline is to select a weight that can be raised for 8 to 15 repetitions before experiencing a decline in muscular strength.
