You have probably heard it before: when it comes to your health, exercise comes close to a miracle. Below are my five leading ways physical activity supports mental well-being.
- Your thinking becomes sharper.
- You feel better in general.
- You may guard against the mental decline that comes with aging.
- You can bring your stress levels down.
- You can help combat depression.
That said, how much time must you spend being active to gain these rewards? Clinical studies suggest a minimum of 30 to 45 minutes. As one example, investigators examined the exercise routines of hundreds of breast cancer survivors dealing with symptoms such as so-called chemo brain, a condition marked by some memory loss and difficulty concentrating.
Simply walking 30 minutes four days a week (over 12 weeks) appeared to boost connectivity in a brain region where weakened links have been tied to memory loss. Treadmill walking for 30 minutes across 10 straight days can ease depression. Even so, some evidence indicates that cardio sessions should run longer. Consider targeting at least 45 minutes, pairing strength work such as push-ups with aerobic exercise.
Why does exercise sharpen the brain? The exact reason remains unclear, but it may relate to better blood flow and oxygen delivery. You may also reduce levels of stress hormones such as adrenaline and cortisol. Try to aim for 45 minutes to an hour, or exercise on as many days of the week as you can. If that is not possible, walk. And for those who find even that difficult, try standing every 45 minutes, even if only for a few minutes. I’m Dr. Michael Hunter.
