Exercise can help ward off cognitive decline as we age, according to a review of 17 high-quality studies by researchers from Stanford University. Regular physical activity improves cognitive health in a variety of ways, including increased blood flow and brain volume, and reducing inflammation. The studies showed improvements in long- and short-term memory, attention to tasks, planning, multi-tasking and working memory among subjects who followed a regular exercise routine. However, the effects of exercise started abating when individuals stopped being active. The World Health Organization estimates nearly 82 million people worldwide will be living with dementia by 2030, and with no cure in sight, prevention through regular exercise is the best way to delay or abate memory loss.

A new study from the McKnight Brain Research Foundation suggests that both aerobic exercise and strength training can improve cognitive performance in people aged over 80 years. The study involved 184 cognitively healthy individuals aged 85 to 99 years, and found that people who combined cardio and strength training exhibited higher cognitive performance than those who were sedentary or performed cardio exercise alone. The cardio plus strength training group scored significantly better on cognitive tests than the other groups. While the study cannot establish a causal link, experts suggest both types of exercise could improve brain health by improving insulin sensitivity, reducing risk for heart attacks and strokes, and keeping people overall more active. Cardio and aerobic exercises include activities like walking, running, cycling, and swimming, while strength training involves causing muscles to contract against some form of external resistance.

High-intensity interval training (HIIT) can be an effective way for women to boost their fitness levels, lose weight, and gain a stronger body, according to Kate Meier, a certified personal trainer with Garage Gym Reviews. The basic premise of HIIT is alternating quick, intense periods of work with short rest periods. The recommended 30-minute daily routine includes speed squats, lunges, burpees, mountain climbers, and V-sits. Meier suggests starting with 40 seconds of work followed by 20 seconds of rest for four to six rounds of the circuit, resting for 60 to 90 seconds between rounds. To avoid exhaustion and potential injury, the intensity can be adjusted by changing the number of rounds or the work-to-rest time ratio.

The article discusses the importance of comfort and functionality in fitness clothing, emphasizing that how these items feel during a workout is more important than how they look. The author recommends Vuori, an American brand known for its comfortable fabric and durable quality, despite its relatively high price. The 75% recycled polyamide fabric used by Vuori comes in chic colors and maintains its quality through multiple washes. The author also suggests that Marks & Spencer's Goodmove sports bra range is reliably sized and easy to shop for online. The author advises investing in quality base layers and using older, comfortable clothes from one's regular wardrobe as top layers for warmth.