A study from Georgia Institute of Technology showed that an intense workout of as little as 20 minutes can enhance episodic memory — also known as long-term memory for previous events — by about 10 percent in healthy young adults. Even though the study used weight exercises, the author noted that resistance exercises would likely produce the same results. “Exercise can improve your memory, attention and executive function, but it can also improve your mood, which helps make everything seem a little brighter,” says Dr. Budde.
Jonathan Cerf, CEO of Colorado-based Core Progression Elite Personal Training, suggests simple body weight workouts for busy moms that can be done from home or in an office. “I like this routine because it can be done at one time, or split up through the day,” he says.
Repeat three rounds of 15 reps for some or each of the following exercises:
– Body weight squats (either through simple knee bends or sitting in a chair and standing back up)
– Dips off a chair or coffee table bending at the elbows to work the back of your upper arms
– Lunges in place, alternating legs
– Leg lowers on your back for core (where you lie on your back and lower your legs from 90 degrees down to the floor)
– Superman on your stomach by lifting your arms and legs up to work the lower core of your back