A um tempo atrás assinei aquelas Newsletter do Arnold Schwarzenegger, pq estou tentando aprender inglês para virar gente e segundo é o Arnold.
Desde os primeiros dias estão vindo uns conteúdos legais, ele sempre coloca em todas as mensagens a necessidade da pratica de exercício, e como a gente deve começar, só começar, não importa como, hoje veio está como não tem como colocar o link vou colocar um pedaço e o link do estudo para quem se interessar.
A Walk To Remember
Next time you need to blow off some steam, go for a walk. Not only can it turn your mood around, but it might also protect your brain.
?Researchers found that when you’re in a funk, going outside for a 30-minute walk boosts your mood and reduces negative thoughts. Movement manipulates your mindset and motivates mood changes (say that five times fast). And the outdoors shifts your attention away from the negative cycle of thoughts.
But the benefits of a 30-minute walk go far beyond lifting your spirits. If you increase the pace of your walk you can also help fight memory loss. A separate study found that middle-aged and older people who took 30-minute “brisk” walks five times per week prevented brain decline, improved cognition, and improved their memory. What's a brisk walk? Some might call it "zone 2" cardio, but it's pushing at a pace here you're a little out of breath but can still hold a conversation.
The fine print? Like everything else, those who were most consistent and were able to follow the routine for months saw the biggest changes. If you want to create a new habit, find 30 minutes in your day, block it off on your calendar, and start putting in the work until it becomes automatic.
One-Year Aerobic Exercise Reduced Carotid Arterial Stiffness and Increased Cerebral Blood Flow in Amnestic Mild Cognitive Impairment
