Physical Exercise

Useful Tips for a Healthy Brain

What’s Good for Your Heart is Good for Your Brain.
What can add years to your life, help you lose weight, boost your mood, improve your sleep, reduce your risk of heart disease and cancer, keep your bones and your brain healthy? Exercise!

Physical Exercise

Useful Tips for a Healthy Brain

What’s Good for Your Heart is Good for Your Brain.
What can add years to your life, help you lose weight, boost your mood, improve your sleep, reduce your risk of heart disease and cancer, keep your bones and your brain healthy? Exercise!

Physical Exercise

Useful Tips for a Healthy Brain

What’s Good for Your Heart is Good for Your Brain.
What can add years to your life, help you lose weight, boost your mood, improve your sleep, reduce your risk of heart disease and cancer, keep your bones and your brain healthy? Exercise!

Even if you have never exercised, any physical activity is better than none at all.

Exercising Benefits the Brain Too
How much physical activity do older adults need?
Physical Activity and Health: A Report of the Surgeon General : Older Adults

Build Endurance with Aerobic Exercise

In addition to improved heart health, regular endurance exercise, like running, swimming or biking, can also foster new brain cell growth and preserve existing brain cells.

Build your endurance.
BUILD ENDURANCE with Aerobic Exercise
National Institute of Health – Sample Exercises: Endurance

Dr Marwan Sabbagh says exercise and cognitive stimulation can reduce risk for Alzheimer’s

Get Into Strength Training

Strength training isn’t just for body builders. Lifting weights or using a resistance band not only builds muscle and strengthens bone; it can boost brain power, improve mood, enhance concentration and increase decision-making skills.

Build your strength.
National Institute of Health – Sample Exercises – Strength
Exercising After 50: Never Too Late to Start

Work on Flexibility

Your flexibility can gradually decline with age. Better flexibility means more energy, improved posture and reduced risk of injury. Tai chi, yoga and stretching help you stay more flexible.

Improve your flexibility.
Another reason to try Yoga
National Institute of Health – Sample Exercises: Flexibility

Keep Balanced

Balance diminishes progressively as you get older. Balance training is not just about avoiding falls. Better balance will improve your overall movement and your ability to do things better throughout your life. Try simple exercises, like standing on one foot or walking backward.

Work on your balance.

National Institute of Health – Sample Exercises: Balance

Cleveland Clinic Wellness – Practice

Exercises that Improve Balance

AEROBIC

5 days a week

30 minutes a day of moderate intensity

Moderate intensity means you can talk but not sing while exercising

Aim for your target heart rate

Walk, hike, bike, swim, dance, or just move

FLEXIBILITY

3-5 times per week

10 minutes each session

Hold each stretch 30 to 90 seconds

Stretch muscles through a full range of motion

Tai Chi, yoga, and stretching

STRENGTH

2 times per week

1 set per muscle group, with 8-12 repetitions per set

Exercise all major muscle groups with a 2 day rest in between

Squats, lunges, planks, bicep curls, tricep press-down, shoulder press, etc.

BALANCE

2-3 days a week

Sit to stand

Stand with feet touching side by side

Stand heel to toe

Walk backwards and sideways

Walk on heels and toes

Stand on one leg

Yoga or Tai Chi class

Pump Up Your Heart

Exercise improves blood flow and memory; it stimulates chemical changes in the brain that enhance learning, mood and thinking. Exercise reduces the odds of developing heart disease, stroke, and diabetes.

Exercise changes the brain in ways that protect memory and thinking skills. Build activity into your daily life: dance, wash your car, walk with a friend, jog, play golf, or tennis.

When you exercise keep your heart rate in the target zone. Check out your target rate.

Target Heart Rates from The American Heart Association

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