At Live Data Technologies, we have a unique bonus: an extra $100 each week if we participate in the “LDT Cardio Challenge.”

So, what’s the “LDT Cardio Challenge”? It’s simple: exercise three times a week for 30 consecutive minutes, keeping your heart rate at or above 130 bpm.

Why? Because based on latest research, doing cardio in zones 2 and 3 three times a week is great for cardiovascular health, cognitive function, the immune system, and sleep. Plus, it boosts mental health, making people happier without any medication. And happy and healthy employees perform better at work. It’s a win-win!

Despite its simplicity, maintaining this consistency isn’t easy. It depends on your cardiovascular health, endurance, and VO2 max/HRV. I struggled to hit this level consistently, even though I consider myself fairly active (closing my Apple Fitness rings most days) and used to be a college athlete. Finally, three weeks ago I was able to start exercising this way consistently and something magical happened. 🪄

According to my Oura ring, my cardiovascular age dropped from +1 year to -1 year (based on my chronological age) last week. That’s right—my heart just got two years younger in three weeks! Nothing else changed in my lifestyle, besides starting that cardio challenge. Alongside this, my cardio capacity and sleep quality have also improved, also as measured by Oura.

While it hasn't been easy, it's incredibly motivating. I love the straightforwardness of having a clear plan and tracking my progress by looking at data. 📈

I must be working for a data tech company. 😂

The magic of this formula is accessibility and effectiveness. Everyone (even me!) has 1.5 hours per week to exercise. No special equipment or schedule needed.

Exercising keeps us strong, boosts our cardiovascular fitness, and does wonders to our mental well-being. It also makes us look good. But can exercise actually make us hotter AND smarter?

According to recent research by Max Lugavere:

A recent study decided to dig deep into this by reviewing all the existing research on how exercise affects cognitive functions in healthy people. They conducted a systematic review and meta-analysis, looking at 54 randomized controlled trials with over 6,000 participants. They examined how different types of exercise impacted five key cognitive areas: overall cognition, executive function, memory, attention, and information processing. The verdict? Exercise benefits all these cognitive domains. Not so shocking, but here’s the fascinating part: different types of exercise had different effects on specific areas of cognition. Aerobic exercise, like running or cycling, had the greatest impact on overall cognition. Resistance training, such as weightlifting, was the champ for boosting executive function. And mind-body exercises like yoga or tai chi were the best for improving memory. While everyone benefitted from exercise, older adults reaped the most cognitive benefits, showing significant improvements in overall cognition, executive function, and memory.

Fascinating! So if you want to keep your (or your employees') mind sharp and boost your brain power, especially as you get older, you know what to do.

Note: This content was NOT generated by AI.