METRIC

Aerobic Quantity

Time spent doing aerobic exercise is crucial for improving cardiovascular fitness, enhancing lung capacity, and promoting overall physical and neurological health.

TARGET:

150 mins per week

OVERVIEW

Time spent doing aerobic exercise is crucial for improving cardiovascular fitness, enhancing lung capacity, and promoting overall physical and neurological health. Regular aerobic activity increases blood flow to the brain, supporting neurogenesis, cognitive function, and mood regulation, while reducing the risk of neurodegenerative diseases. Moderate aerobic exercise, which is typically performed at 50-70% of your maximum heart rate (calculated as 220 minus your age), includes activities like brisk walking, cycling, or swimming. Engaging in at least 150 minutes of moderate aerobic exercise per week, as recommended by health guidelines, can significantly improve both physical endurance and brain health, contributing to a longer, healthier life.

MEASUREMENT

Maximum heart rate (MHR) is commonly estimated using the formula:

MHR = 220 - Age

For example, if you are 30 years old, your estimated MHR would be 220 − 30 = 190 beats per minute (bpm). This simple calculation provides a rough benchmark and is widely used in fitness and exercise programs. However, it may not be entirely accurate for everyone, as factors such as fitness level, genetics, and health conditions can influence your true MHR.

Most wearables now provide this measurement for you to monitor while exercising.

For a more precise measurement, you can perform a supervised stress test under controlled conditions, such as running or cycling at increasing intensity while monitoring your heart rate with a chest strap monitor or other reliable device. The highest heart rate achieved during the test is considered your true maximum heart rate.

ASSESSMENT

QUESTIONNAIRE

Questionnaire Scores

Although evidence suggests a correlation between questionnaire scores and neurological health, it does not prove causality or guarantee brain health. Always consult a qualified medical practitioner before making any decisions regarding your health or lifestyle.

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BENCHMARKS

Benchmark Warning

These benchmarks are generalized and may vary based on individual factors such as genetics, stress levels, medications, or medical conditions. Always consult a healthcare professional for personalized interpretation.

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RELATED RESOURCES

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