Maintaining brain health is essential as we age, and incorporating regular exercise into your routine is a powerful way to enhance cognitive function, memory, and overall mental well-being. According to the University of Kansas Medical Center, “For people who reached 3,800 steps per day, dementia onset was reduced by 25%...” . Let's explore how different types of exercise can benefit your brain and how you can create a balanced exercise routine to support cognitive health.
The Cognitive Benefits of Exercise
There are many ways to get 3,800 steps each day. In a 2022 AARP article, it notes that researchers analyzed numerous studies on exercise and cognition to determine which methods provide the greatest benefits. The findings revealed that both aerobic exercise and resistance training are crucial. Aerobic exercise improves cognitive abilities, while resistance training enhances executive function, memory, and working memory . Thus, a combination of different exercises is key to maintaining and improving brain health.
Types of Exercises for Brain Health
1. Aerobic Exercise
Activities like walking, jogging, biking, swimming, and dancing are excellent for boosting heart rate and circulation, which in turn supports brain function.
Benefits: Improved cognitive ability, better blood flow to the brain, and enhanced mood.
2. Resistance Training
This includes weight lifting, body-weight exercises, and resistance band workouts.
Benefits: Enhanced memory, improved executive function, and increased muscle strength which supports overall brain health.
3. Yoga and Tai Chi
These mind-body practices combine physical movement with mental focus and deep breathing.
Benefits: Reduced stress, improved balance and flexibility, and enhanced mental clarity.
4. Dancing
Dance routines that require learning new steps and sequences are particularly beneficial for brain health.
Benefits: Improved memory, better coordination, and increased social interaction.
Exercise Prescription
To ensure you're getting a good mix of aerobic and resistance training, it is recommended that you get at least 150 minutes of exercise per week. This can include walking 5 times a week for 30 minutes and incorporating use of light weights or full soup cans for 20 minutes twice a week. Resistance training should be performed on alternating days to allow the muscles to recover and strengthen on rest days.
Make sure to adjust the schedule based on your preferences and fitness level. It’s important to consult with your medical professional before beginning any new exercise plan, especially if you’re managing a chronic health condition. Once you have a plan in place, gradually increase your activity levels to meet your goals. If you would benefit from having a plan created for you, go to our “Contact” page and we will be pleased to create a personalized program for you.
According to EatingWell’s article on exercises for brain health, even just 10 minutes of exercise can positively impact brain function. However, long-term cognitive improvements are most noticeable when exercise is consistently maintained over time.
Conclusion
Incorporating a variety of exercises into your weekly routine is a powerful way to enhance brain health and prevent cognitive decline. By balancing aerobic exercise with resistance training, yoga, and other activities, you can enjoy a healthier, more active lifestyle. Remember, every step counts towards a healthier brain!
By staying active and engaged, you’re not just improving your physical health but also nurturing your brain for a better, brighter future.
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