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How to stay mentally fit

https://www.ft.com/content/50b6eb46-576c-11e8-806a-808d194ffb75

ft.com

How to stay mentally fit
You may not want to hear this: retirement is a new opportunity for work. There is a strong argument for abolishing the concept of retirement and thinking instead of finding a different kind of work to keep ourselves mentally and physically fit. So what do we need to do to stay mentally fit and keep our minds nimble?

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Brain drain

Brain drain

Relying on tech to “do it for you” can make us mentally lazy. 

Research by University College London into the brains of trainee taxi drivers showed that those who had passed the famous “Knowledge” test to learn routes across the city’s 25,000 streets and thousands of places of interest had a greater volume of grey matter in their posterior hippocampus — the nerve cells in the brain where processing takes place — than when they started.

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Learning a new language

Speaking more than two languages has a protective effect on memory in seniors who practice foreign languages over their lifetime or at the time of the study.

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The Impact Of Regular Exercise On Our Health

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Extensive studies have found that exercise enhances the cardiorespiratory system, increases HDL cholesterol, lowers triglycerides, reduces blood pressure and heart rate, lowers inflammation, and improves blood sugar control.

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Research has shown that even a few minutes of exercise leads to benefits.**It’s all about increasing the intensity.**

The ideal exercise for adults are :

  • 150 minutes of moderate-intensity aerobic exercise a week, such as running, swimming, brisk walking, cycling, tennis, and doing yark work.
  • 2 sessions of about 30 minutes of resistance training a week. Examples include resistance bands, bodyweight exercises like yoga, push-ups and sit-ups, and heavy gardening.

For more intense workout sessions, you should aim for:

  • 75 minutes of vigorous aerobic exercise a week.
  • 2 sessions of at least 30 minutes resistance training.
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