- Forty minutes of aerobic training 3 times a week can increase the size of the hippocampus (lobe in the brain) by 2 percent, which will lead in improvements in memory.
- Sixty minutes of strength training 3 times a week can help improve short and long term memory performance and attention as you age.
- High-intensity intervals or resistance training spikes your levels of healthy brain hormones by releasing a protein called brain-derived neurotrophic factor (BDNF). Two 30-minute sessions a week is enough.
- Your brain uses up an abundance of fuel, so to keep it working properly you need to eat heart-healthy foods such as lean protein, good fats, whole grains, and antioxidant-rich fruits and vegetables.
In order to keep your brain "fit" you must exercise at least 3 days a week intensely. This includes weight training and cardio. Also you must have a balanced and healthy diet, eating every 2-3 hours.
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