EXERCISE
Physical exercise needs to be part of your everyday life for many reasons. It stimulates neurogenesis, the ability of the brain to generate new neurons. Exercise also helps increase the size of the hippocampus and protects it from stress-related hormones, like cortisol.
Not exercising is a major risk factor for memory loss, in large part because physical activity keeps blood vessels healthy. Exercise helps to boost a chemical called nitric oxide, which is produced in the walls of blood vessels and helps to control their shape.
AIM FOR A COMBINATION OF THE BELOW
BURST TRAINING
If you want a brain-boosting workout, try exercising at high intensity in short bursts of time. This is called burst training or interval training, which consists of 60-second bursts at a go-for-broke intensity such as running, followed by a few minutes of lower-intensity exertion such as brisk walking. Studies have shown that doing high-intensity burst training burns fat faster than continuous moderately intensive activities.
STRENGTH TRAINING
Try resistance training or weight-lifting sessions twice a week. Take your workouts to the next level by adding weights. Without proactive strength training, aging adults tend to lose muscle mass and strength. According to research done at Rush University Medical Center in Chicago, individuals with weaker muscles appear to have a higher risk for Alzheimer’s disease and declines in cognitive function over time.
COORDINATION ACTIVITIES
Boost your brain with coordination activities. Try exercises such as dance, martial arts or table tennis. Aerobic exercise grows new brain cells while doing coordination moves strengthens the connections between new cells. This helps improve thinking, learning, and remembering. Aerobic coordination activities are recommended at least four to five times a week for at least 30 minutes.
MINDFUL EXERCISES
Mindfulness has the power to literally change the structure of our brains. Mindfulness exercises positively affect areas of the brain associated with concentration, memory, and mood, which helps reduce effects of cognitive impairment. Try yoga, tai chi, and other mindful exercises. Controlled movement exercises can also help improve balance, prevent major physical injuries and brain traumas.
Did you know? 80-year-olds who can walk 3 miles an hour have a 90% chance of living to 90, but those who can only walk 1 mile an hour have a 90% chance they won’t live to 90.
Exercise is a great way to feel better, improve brain health, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. The secret to exercise is to do something you love. Then it’s not work.