Health & Fit One Major Effect of Working Out Once Per Week, Says New Study
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The seven-time Grand Slam Champion and four-time Olympic Gold Medalist just debuted her very own vegan protein shake line—we got an exclusive interview.Happy Viking is 100% vegan and packed with 20 grams of protein, and was inspired by Williams' plant-based diet, which she's been following for nearly 10 years ever since she was diagnosed with Sjögren's Syndrome—an autoimmune disorder that causes the body's immune system to attack its healthy cells. In 2011, the syndrome caused her to drop out of the U.S. Open, after which, Williams got to work at home on refining a protein shake that was rich in anti-inflammatory, plant-based protein sources.
You already know that doingregularly is essential for maintaining good health. After all, research has shown that exercise can , , and . Plus, of course, you can't if you don't work out, right?
Well, as it turns out, when you continue to make time to get moving as you grow older, it's not just your body that's going to thank you.has discovered that, for adults ages 54 and over, exercising just once a week can improve cognitive function and protect against dementia.
The Easiest Way to Stay Fit Right Now, Say Experts
A recent study found that 30 to 40 minutes of moderate-to-vigorous-intensity physical activity is enough to stay fit when you're sitting at home all day.A recent study published in the British Journal of Sports Medicine examines how different combinations of sedentary time and physical activity affect mortality. The study found that 30 to 40 minutes of moderate-to-vigorous-intensity physical activity (MVPA) is enough to basically eliminate the association between sedentary time and risk of death.
The study, published in the journal Economics&Human Biology, analyzed data from over 16,000 Europeans between the ages of 54 and 75 for a period of 13 years. The results were clear—exercise has a significant impact on mental fitness, especially for women. (Related:.)
More specifically, the study found that physical activity improved men's brain function scores by 5%, according to the, where the research was conducted. Meanwhile, researchers found, exercise improves women's scores by as much as 14%.
Unsurprisingly, the more intense the exercise, the more of an impact it has on mental fitness. When men got both moderate and vigorous activity each week, their scores were 8% higher, while for women, their scores were 15% higher. So basically, per, that could mean taking one brisk walk and one jog each week.
Doing This One Thing Wreaks Havoc on Your Waistline, Doctor Says
Having a flat belly can be a great goal to have for your health, but if you're not going about it in a healthy way, you could be ruining your waistline.Dr. Tonya Sweezer, an integrative family physician, does point out that while working out your core is good for toning and ab definition, if you're not focusing on the nutrition aspect as well, you'll never get that trim waist.
"It is important to understand that this effect on cognition doesn't happen overnight and it is critical to make it a habit," corresponding author Sabrina Lenzen told Eat This, Not That! In an interview. "…I think a great start to modify behavior, especially at older ages, is making small changes…It is critical to find something that you are able to maintain in the long run and that is enjoyable."
This doesn't mean, if you're younger than 54, that you're off the hook. While this study specifically looks at exercise's ability to improve cognition as you grow older, there has also been research indicating that exercise can help your brain function throughout your life. Just this month, study results showed that moving your body can seriously
For more on boosting your cognition throughout your life, be sure to check out theseand then, don't miss .
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