Skip to main content

Exercise for Brain Health

Need Another Reason or Motivation to Exercise?

Exercise has many health benefits but did you know it enhances brain health? It can improve cognition and reduce the risk of neurodegenerative diseases as we age. 

Also good news, any exercise is beneficial for brain health! If you combine aerobic exercises and resistance training (strength) it can be even better for your brain. 

The recommendation is to exercise at a moderate intensity for 150 minutes a week. It takes approximately 6 months to reap the cognitive benefits, so build it into your routine. 30 minutes a day, 5 days a week is ideal.

Other top exercises for brain health include sports like pickleball, golf, tennis, etc., as well as dance and tai chi. Sports are great for executive function. Sports involve a lot of coordination, thinking, quick reactions, decisions, and strategy all while moving which is great for the brain.

So how does exercise help your brain? It stimulates growth of new blood vessels in the brain and it increases blood flow to the brain. It promotes neuroplasticity which is the brain’s  ability to form new neural connections. Recent studies and research has shown that you can form new neural connections no matter what age you are. More good news, it’s never too late to start exercising for brain health. 

If you really want to improve brain health while exercising you can challenge yourself with Dual Tasking. Dual tasks involve a motor and cognitive task combined.  Basically, a movement with a cognitive task at the same time. Here are some examples of dual task exercises:

1)  Walk and count backwards, or count by 2’s, name food items, memorize a list, etc.

2) Hold a balance position like standing on one leg, feet close together, or standing with feet heel to toe while saying the alphabet

3) March in place and name movie stars, animals, colors or any other category you want.

4) Walk and talk with a friend, family member etc.

Give it a try! If you have any questions or comments please let me know 🙂

Fitness, , ,

Fall Prevention Awareness Week

It is Fall Prevention Awareness Week! Fall prevention is so important, so let’s talk about it.

Did you know that if you have fallen in the past year you are at risk for falling again? Did you know that even if you haven’t fallen but have a fear of falling that also increases your risk of falling?

The good news is that falling is not a normal part of aging and there are ways to prevent and modify risk factors for falling.

Here are some things to think about during fall prevention week:

  • Have you had your eyes checked recently (within the past year)? If not, make an appointment to have them checked. While you’re at it, clean your glasses and keep them clean to help prevent a fall!
  • Have you had your hearing checked recently(within the past year)? If not, make sure to also make an appointment to check your ears. Even if you don’t like wearing hearing aides it is important to wear them as often as you can because when your hearing is affected, so is your balance which could lead to a fall.
  • Next on the check list, have you had a conversation with your doctor about medications, both prescription and over the counter, that you are currently taking? Talking to your doctor about medications- dosage, interactions with other medications, and knowing side effects is extremely helpful for fall prevention. If your doctor is unaware that you started a new prescription with a different doctor or you started taking over the counter medications with your current prescriptions, it is important to talk about it, especially if you are feeling more fatigued, dizzy, weak, etc which can increase your risk of falling.
  • Are you getting enough vitamin D and calcium for your bone health? The stronger your bones are the less likely you are to have a fracture if you were to have a fall.
  • Check your feet! Any changes in your feet like numbness, tingling, etc can affect your balance which can lead to a fall. There are exercises to help with foot and ankle strength, mobility and balance. Wearing supportive footwear with non slip grip and a back to it also helps to prevent a fall.

Stayed tuned for more fall prevention tips coming soon.

As always, contact A to Z Personal Wellness if you have questions or would like more fall prevention info.

Fitness, Health and Wellness,