Exercise training improves memory

Tons of evidence-based research is available online touting the benefits of working out…and while reducing weight/body fat and increasing energy may come to mind at first, cognitive benefits have just as much positive impact on quality of life and healthy aging.

In this Harvard Health article, read how the benefits of exercise – from reduced insulin resistance and inflammation to improved mood and sleep have a positive impact on cognition as well. Other “findings indicate that aerobic exercise training is effective at reversing hippocampal volume loss in late adulthood, which is accompanied by improved memory function.”

Forgetting and Falling- Research supports that exercise can help prevent both!

The top 2 fears I hear related to ageing are falling and becoming forgetful (dementia and Alzheimer’s disease). Fortunately, there is really strong evidence supporting the positive impact of lifestyle, particularly diet and exercise on reducing risk of both. From a few recent articles:

Exercise treatment is a very promising intervention for Alzheimer’s patients and is even an effective treatment for cognitive impairment in patients without Alzheimer’s.  …promising studies have shown that exercise enhances cognition in Alzheimer’s patients and also reduces the accumulation of amyloid plaques in the brain, which are a physiological hallmark of the disease.” source

Exercise can also help prevent falls by making muscles stronger & more flexible, improving balance, and increasing how long you’re able to stay active. source

What Lifting Weights Does to the Harmful Fat Around Your Heart

Use of Physical Activity to Decrease Fall Injury Risk

At Risk for Alzheimer’s? Exercise Might Keep it at Bay

Fruit and Veggie Challenge

Win $30 to Whole Foods!

I LOVE and eat a ton of fruits and veg, but it is easy to get in a rut and eat the same things week after week. The first major results (here) from The American Gut Project found that participants who ate more than 30 unique plants per week produced the most abundant and diverse gut microbes and also had fewer antibiotic resistance genes in their gut microbiomes than people who ate 10 or fewer plants.

I have never really tracked how many different plants I eat, so I thought it would be fun to keep track & encourage my clients to do the same!

I’m hanging this sheet on my fridge & will write down each fruit & veg I eat, with a goal of >30 in mind.

If you want to join in, keep a log of your fruit & veg intake from Monday, June 24-Sunday June 30 & post a pic of it on Instagram by Monday, July 1 at 6pm (must tag @goalfitmethod and use the hashtag #goalfitfruitvegchallenge). I’ll pick a random winner from all the postings to receive a $30 Whole Foods Gift Card (for residents of the US only, not affiliated with Instagram).

Research-backed benefits of exercise


Recent studies cited in this article indicate that exercise may result in reduction in systolic blood pressure and visceral fat.

Check out this Mayo Clinic Article and this British Journal of Sports Medicine Article for the details.

**I am not a physician. Always follow the advice of your physician. Goal Fit, LLC and this site are intended as informational only and this information should in no way be construed as medical advice.**

Lifestyle factors that can reduce risk of disease


The U.S. Centers for Disease Control and Prevention estimates that 80% of heart disease & stroke, 80% of type 2 diabetes, and up to 40% of cancers could be prevented by eliminating three lifestyle risk factors: poor diet, inactivity and smoking (source).

This Harvard Health article cites avoiding red and processed meats, alcohol, sugar and highly processed foods while including a variety of fruits, vegetables and whole grains, also stating:
Because obesity is a risk factor for so many cancers, it’s important to prevent unnecessary weight gain,” says Fung. This means following a nutritious and sensible diet.

But don’t just stop at diet –

Exercising on a regular basis can also reduce cancer risk. This is true not only because it can help you maintain a healthy weight; researchers have also found that regular exercise on its own reduces the risk of colon, breast, and endometrial cancers.

Ideally, it’s best to get at least 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous physical activity each week if you can