Practical Physical Exercise Tips

Exercise Principles to Maintain Your Brain
Exercise is the single most important thing you can do for brain health. Studies show that exercise can reduce your chances of developing Alzheimer’s or other dementias by more than 60%. It can also be helpful for those with memory impairment to help them stay calm, sleep better, stay more alert, have more energy and think better, clearer. It is as effective in reducing depression as the leading   antidepressant medication.  Why is exercise so important for the brain?

1. It helps us to better digest, and assimilate our food.
2. It improves our circulatory system to transport vital oxygen and nutrients to the brain, and takes away toxins and other metabolic waste.
3. It improves cardio-vascular health, lowers blood pressure and reduces the risk for a heart attack or stroke.
4. It reduces cortisol and other stress hormones and by-products.
5. It helps control blood sugar, and reduces the risk for diabetes.
6. It increases endorphins and serotonin to help us feel and sleep better.
7. It can prevent brain cell death and stimulate brain cell growth.

How often do we need to exercise?  As often as we can, but ideally at least 20-30 minutes per day, on a regular basis. But this doesn’t have to be all at one time, it can be two 15 min jaunts or three 10 min sessions. But keep in mind the body was made for movement and the more we exercise or move around the better, and the more and longer we will be able to. *One study found those who walked 2 miles or more per day had half the risk of dementia as those who walked less than one-quarter mile per day.

What Types of exercise are best? A variety of activities seem to be best. Some should be cardio exercises which cause you to breath harder and your heart to beat faster. It’s good if you can go long and hard enough to perspire. These include walking, cycling, swimming, climbing, calisthenics, etc. “Interval” cardio exercise may be best. That is when you go faster for a minute or two then slower, then faster, alternating back and forth. That is less taxing, and may be more beneficial to the brain.

Some exercise ideally should be a bit more strenuous as with light weight lifting, or pulling rubber bands, pushing a lawn mower, yard or garden work. Other exercises which help to maintain flexibility include: dancing, stretching, yoga, tai chi, vacuuming or other cleaning, etc.

For added brain benefit, do a variety of exercises outside in the sunshine, and add some variation, maybe walk backwards for a while, or practice standing on one leg.  Team and other sports that require you to think are helpful. Bowling and golf are good. Dancing and other activities that involve other people add additional mental and social stimulation that is very beneficial to the brain.