Are you among the many of us who cannot wrap our minds around keeping that commitment to exercise so many minutes daily? I was very excited to learn from this most recent study from the Journal of the American Medical Directors Association which tracked nearly 90,000 adults using wrist-worn accelerometers. They found that even frail older adults ~ those at highest risk ~ saw benefits!

Basically, they discovered that 35 minutes of moderate-to-vigorous exercise per week ~ that is just a mere 5 minutes a day ~ was linked to a 41% lower risk of dementia! When dementia affects 7 million Americans, this is quite a statement! I, for one, can definitely see myself accomplishing this. Not only that, if I increase it to 70 minutes per week I cut my risk by 63%, and 140+ minutes per week actually decreased it by 69%!!

Movement is definitely a part of prevention! Exercise plays a crucial role in brain health and can help reduce the risk of dementia by improving circulation, reducing inflammation, and supporting cognitive function. Here are some exercise suggestions for older adults to support brain health:

1. Walking

  • A daily 30-minute brisk walk boosts circulation and oxygen to the brain.
  • Walking with a friend or in nature can also enhance mood and reduce stress.

2. Strength Training

  • Light resistance exercises (using bands, light weights, or body weight) help maintain muscle mass and improve brain function.
  • Strength training has been linked to a lower risk of cognitive decline.

3. Balance & Coordination Exercises

  • Activities like Tai Chi and yoga enhance coordination and stability, reducing fall risk and improving focus.
  • These exercises also promote mindfulness and relaxation.

4. Dance & Aerobic Workouts

  • Dancing engages both the body and mind by requiring movement coordination and memory recall.
  • Zumba, line dancing, or ballroom dancing are fun ways to stay active and keep the brain sharp.

5. Mind-Body Exercises

  • Yoga and Pilates improve flexibility, strength, and cognitive function through focused breathing and movement.
  • Meditation and deep breathing exercises can also help lower stress, which is beneficial for brain health.

6. Sports & Recreational Activities

  • Pickleball, golf, or swimming are low-impact activities that stimulate both the body and mind.
  • Engaging in activities that require strategic thinking, like chess or tennis, can further enhance cognitive health.

7. Social & Group Activities

Socializing while exercising helps keep the brain engaged and reduces feelings of loneliness.

Group exercises, such as water aerobics or senior fitness classes, encourage social interaction, which is vital for mental well-being.

So will you join me for just 5 minutes a day?

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