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Physical activity, much like nutrition, is one of the best things we can do to support our overall health and well-being. Regular exercise has numerous health benefits: it keeps our muscles strong and blood vessels flexible. It also moderates cortisol, a key hormone involved in stress.
Research now shows the impact of physical activity on brain health and risk for memory loss. Studies have shown that exercise can improve cognitive function, form new neurons, and increase the size of the hippocampus, which is the part of the brain that consolidates short term memories into long term memories.
Scientists recommend getting 150 minutes per week of moderate aerobic activity, during which, you should be able to talk but not sing. This can include:
- Brisk walking
- Cycling in a flat area
- Playing doubles tennis
- Water aerobics
- Chores such as gardening or lawn mowing
You may also try to get 75 minutes of vigorous intensity exercise per week. Vigorous activity makes it difficult to speak comfortably. Some high intensity activities include:
- Jogging
- Swimming laps
- Basketball
- Playing singles tennis
Scientists also recommend two days a week of strength training. Strength training can include
- Lifting weights,
- Resistance training
- Bodyweight exercises
If you choose to start a new activity, introduce it gradually to prevent injury. If possible, try it with a friend, which can make it easier to stay consistent. New workout routines are not the only way to be more physically active, however. If you are able, try taking the stairs instead of the elevator, or parking towards the back of the parking lot while running errands. Anything that increases the heart rate and gets us moving is better than being sedentary.
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