Just as much as the physical benefits, another reason we should keep exercising as we age is to protect our brains. Yes, staying active for as long as possible can help our cognitive health quite a bit.
Each person lowers the risks of dementia and Alzheimer’s disease the more he or she moves and thinks. There is no shortage of activities that promote better brain health. What we drink and eat, how we sleep and what we do to move all matter for our quality of life, no matter our age.
Several key benefits result. Exercise protects the brain by improving blood flow, releasing brain-protective chemicals and lowering inflammation — all of which reduce the potential of cognitive decline. The key is maintaining consistent physical activity to challenge the body and mind.
So let’s look at several ways to improve the mind-body connection:
Strength Training
I’d like to remind readers that resistance workouts such as weightlifting, body-weight movements (squats, lunges, planks) and resistance band exercises maintain muscle and bone health, as well as enhance problem-solving and memory performance. Research suggests strength training supports the growth of neural connections and may help delay cognitive impairment in older adults. Strong legs help keep you mobile, social and independent.
Read Next: Beginner Strength Training Workouts
Aerobic Exercise
Can I just take a little walk every day to start? You sure can. Studies show that simply walking is a great place to begin an exercise practice. Build up to jogging, biking, swimming and yard work to boost heart and lung efficiency, promote the growth of new brain cells and protect existing ones. Aerobic exercise also improves blood flow to the brain — increasing oxygen delivery and reducing inflammation, which are crucial for preventing age-related decline.
Coordination, Balance – and Dancing Like No One’s Watching
As many of us know from personal experience, yoga, tai chi and dance are a powerful trio of important exercises. They have all been shown to improve focus, balance and mental clarity. These three magical exercises also reduce stress, strengthen neural circuits and improve balance, memory, and internal and external awareness.
Just start with the one you find most appealing. For example, “yoga” can mean chair yoga, yin yoga, gentle yoga and nidra yoga, too. It all counts. For you dancers out there, choreographed or random dance uniquely engages physical movement and mental coordination through rhythm, memorizing steps and social interaction. Studies show dancing increases executive function and protects brain volume, especially in aging populations.
Just Move, Even a Little Bit
Understand that even light, consistent physical activity, such as household chores, gardening or short walks, can lower the risk of dementia. Studies reveal that compared to sedentary people, those who move regularly — even for just 35-70 minutes weekly — have shown significantly reduced cognitive decline.
Learn During Exercise
Let’s add cognitive challenges, too. This can mean something as simple as listening to an educational podcast while walking or remembering sequences. This strengthens attention and working memory.
I’d encourage you to have fun with this one. Try memorizing the presidents of the United States in order or the NFL teams by division. These simple challenges while walking can boost the effectiveness of engaging the mind with movement.
Combine All of the Above
Aerobic activity mixed in with strength training, balance and coordination, and thinking games can provide the best results for your weekly routine. Aim for at least 30 minutes a day of moderately intense activity for five days a week for optimal results. Deep breathing and thinking can be done daily to help you keep the neural circuits working longer.
Eating and Sleeping Cannot Be Underestimated, Either
No activity works very well if you are not eating and sleeping well. What we drink matters. Stay hydrated with water and limit or avoid alcohol for optimum brain health. How we sleep matters most of all, because it’s our No. 1 brain and body recovery system. Good sleep helps protect us from the effects of stress.
Overall, aging well is the goal. A life focused on activities that boost longevity is a life well lived. Check out more articles on health and wellness at the Military.com Fitness Section for all ages, activities and goals.
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