Teresa Training

"The Best Workout for Your Brain

You already know that exercise helps your brain stay sharp, but now we know which type of workout gives you the most significant cognitive boost as you age.

Resistance training had the most significant impact on overall cognitive function.

Researchers analyzed 37 randomized controlled trials with 2,585 participants, examining how various forms of exercise—including resistance training, aerobic workouts, high-intensity intervals, multimodal routines, and physical-mental training (like Tai Chi)—affected cognitive skills such as memory, working memory, task switching, and inhibitory control.

The results were clear: Resistance training came out on top for overall cognitive performance, outperforming aerobic exercise and high-intensity training.

Researchers believe resistance training has the greatest benefits because it stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and communication. It also enhances blood flow, reduces inflammation, and may directly improve the brain’s executive function by improving neuromuscular coordination and motor planning.

But the real takeaway is that all forms of exercise have benefits beyond physical fitness.

Aerobic training was most effective for enhancing memory, while Tai Chi and dancing were the best for working memory and task-switching ability.

If you want to get the most out of each approach, here’s your exercise prescription for brain health.

💪Resistance Training: 2–3 sessions per week, 30 to 45 minutes per session.
💪Aerobic Exercise: Aiming for 150 minutes of movement per week.
💪Physical-Mental Training (e.g., Tai Chi or dance): At least once per week."

The Workouts That Build (And Protect) Your Brain New research identified how different types of exercise fuel your mind and which are best for preventing cognitive decline.

"Consequently, one in four adults over the age of 65 will experience a fall within the year.

Even if you are mentally vibrant and young at heart, here is the reality: 95 percent of hip fractures are due to falls, and a hip fracture is often the first medical event in a cascade ultimately leading to death.

Women make up three-quarters of all hip fractures, most likely because we make up a disproportionate share of those with osteoporosis. Osteoporosis is a systemic disorder that causes bones to become brittle and weak, leading to an increased risk of fractures, particularly in the spine and hips. Women are four times more likely than men to develop osteoporosis and your risk steadily increases after age 50."

Why Women Can’t Afford To Overlook Bone Health Women are four times more likely to develop osteoporosis. Dr. Sharon Malone breaks down why — and what you can do about it.

“Can Mindfulness Change Your Body?

Mindfulness might be the key to achieving your health goals — but not in the way you’d think.

A recent study suggests mindfulness isn’t just for mental health—it can support healthier body composition, less body fat, and better weight management.
By reviewing data from 26 studies and thousands of participants, researchers aimed to determine if a mindful approach to health — such as meditation — could have a meaningful impact on weight, BMI, and waist circumference.
On average, mindful eaters lost seven more pounds than those who just dieted. More impressively, those who practiced mindfulness were more likely to keep the weight off more than two years later.

Mindfulness is a practice where you pay close attention to your feelings, experiences, and sensations without judgment. It’s often misunderstood as allowing you to eat whatever you feel like, when — in reality — it’s about processing your emotions and thoughts to understand better your actions and how they truly make you feel.

Participants who engaged in mindful eating reported fewer episodes of emotional eating, reduced cravings, and a better ability to recognize true hunger signals. This awareness led to more sustainable and healthier eating behaviors, contributing to weight loss and improved body composition.

If you want a place to start, before you eat a meal, take the time to ask yourself if the food you’re eating is serving your needs and your goals. And then, when you eat, make sure you take the time to slow down, chew, and be present. Remember, take 20 minutes to eat a meal, which can help you eat much less.

Sometimes, it’s not what you choose to eat but how quickly you eat it that can lead to consuming more than you want or need.” - author - pumpclub.com

https://pubmed.ncbi.nlm.nih.gov/37211464/

Effects of mindfulness-based interventions on anthropometric outcomes: A systematic review and meta-analysis - PubMed Our findings support the short-term MBI effects on BMI reduction, WC, weight, and %BF, and long-term effects on reducing BMI and weight. Future efforts should focus on sustaining effects on reducing WC and %BF.

Today is a good day to GYM. Start now. Get some movement in somehow someway. It’s going to be helpful. Set a reminder for daily tasks that keep you alive - your health should be top priority.

‘Falls can be catastrophic as we age and building our muscle mass is really important,” she says. “It’s not about becoming a bodybuilder, it’s about preserving your health. Just to be healthy and strong is a beautiful thing.’

Strength training may be the key to longevity. How to do it safely as you age They say strength training is crucial as you age, but it's also more difficult. Here are 9 tips for how to do it right.

Are you working on balance? Found this very interesting!

“Scientists found that people who can’t balance on one leg for 10 seconds are 84 percent more likely to die a premature death.

The data applied to people between 50 and 75, but that’s just another reason to start working on your balance now.

If you want good balance, you need great strength. Building single-leg strength with movements like lunges, step-ups, single-leg squats, and deadlifts is a great way to ensure you can pass any balance test.

What made it interesting was the researchers controlled for variables typically associated with shorter longevity, such as age, body weight, and diseases. That means the relationship between strength, balance, and lifespan is more than just a coincidence.” - https://arnoldspumpclub.com/blogs/newsletter/relationship-balance-lifespan

https://bjsm.bmj.com/content/56/17/975?utm_source=arnoldspumpclub.schwarzenegger.com&utm_medium=newsletter&utm_campaign=the-relationship-between-balance-and-lifespan

Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals Objectives Balance quickly diminishes after the mid-50s increasing the risk for falls and other adverse health outcomes. Our aim was to assess whether the ability to complete a 10- s one-legged stance (10-second OLS) is associated with all-cause mortality and whether it adds relevant prognostic in...

“A new study suggests that taking the stairs is associated with a 39 percent lower likelihood of dying from cardiovascular disease.

Scientists reviewed nine randomized controlled trials, assessing the data and outcomes of more than 480,000 people. Taking the stairs wasn’t just associated with less heart attack, heart disease, and stroke, but those who got their extra steps saw a 24 percent reduced risk of all cause mortality.

We know that short bursts of movement (“exercise snacks”) have more benefits than we thought, and walking is associated with less disease and a longer lifespan. Remember that taking the steps might add a little extra time to your commute but more time to your life.” - https://arnoldspumpclub.com/blogs/newsletter/risks-skipping-stairs

https://www.escardio.org/The-ESC/Press-Office/Press-releases/Climb-stairs-to-live-longer

Climb stairs to live longer Your access to the latest cardiovascular news, science, tools and resources.

Don't give up, even when it's hard. Keep pushing forward and make progress towards your goal. You got this.

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What will you spend 5 minutes on today?

The gym at 8a this morning. 🦗

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