Brain Fitness Exercises:
5 Simple Strategies

The idea of doing brain fitness exercises in the course of your busy day may seem impossible. But much of it is simply healthful daily habits.

The “exercise” portion of the equation has mostly to do with doing what is good for your heart through a reasonable balance of diet and exercise. This is where the research shows you will get the most result for your effort. In other words, regular exercise helps keep your 100 billion nerve cells communicating, even around decaying or damaged parts.

For each component of your brain fitness exercises plan, you will see that it is not “all or nothing.” There are risk factors to avoid along with best practices, but you can choose from many paths to reach your goals.

Exercise

According to Dr. P. Murali Doraiswamy, Chief of Biological Psychiatry at Duke University and dementia expert, people who exercise regularly are less likely than sedentary peers to develop Alzheimer’s Disease.

And regular exercise over the age of 65 halves your risk of developing dementia of any sort. Why?

These type of brain fitness exercises:

• Reduce your chance of diabetes, high cholesterol, high blood pressure and stroke, all of which contribute to Alzheimer’s
• Increases brain blood flow (more than 25% of each heartbeat’s blood goes to your brain)
• Triggers endorphins and other helpful brain chemicals to improve mood and reduce stress
• Promotes the growth of new synapses (connections between brain cells)

Which Types of Exercise?

You should exercise regularly--30 minute of brisk walking 5 days/week, stretching for 10 minutes when you do exercise, and strength training with weights or through isometrics 2 times/week.

Aerobic exercises--dancing, hiking, brisk walking, biking, aerobics, swimming, tennis or other movement sport, and walking golf (to name a few)-- produce the best results.

If you hate the thought of sweating, then don’t. Do what you can, experiment with a new form here and there, but keep it up!

A Balanced Diet

Obesity is as dangerous for your brain as it is for your heart. Research suggests that the link between obesity and Alzheimer’s Disease in particular may be leptin, which tells your brain that you are full and also boosts learning and memory.

Carrying weight around your waist, as opposed to your hips, is especially dangerous. One study found women with the most fat around their waist were 50% more likely to develop dementia.

Lift your shirt and place a measuring tape around your waist. If it’s 40” or more and you’re male, or 35” or more and you’re female, this is a red flag

Assess where you are and follow the two steps that follow to get on the path to brain fitness exercises we do each day—eat!

You will be amazed at how much better you feel.

Your Habits

Alcohol

Moderation is the key here. Studies of red wine in particular show that its resveratrol content has health benefits, including cancer prevention, reducing vascular disease and increased lifespan. Remember, if it’s good for your heart, it’s good for your brain.

If you don’t drink, peanuts, blueberries, cranberries and red grape juice have it also.

Smoking may harm your brain by increasing stroke risk or contributing to other health problems that impair memory. You may have read that nicotine may increase attention and short-term memory. But drugs are under development to mimic this effect without the risk of cancer, heart disease, etc.

There is no moderation here. Smoking is simply bad for you.

Socializing & Stress Reduction

Have fun, learn new things and stay connected to valued friends. Not really brain fitness exercises? According to a growing body of research, they are.

Those who meaningfully interact more with others not only are less likely to develop Alzheimer’s, but even if they do, the damage to thinking and memory is reduced.

The goal here is to make it meaningful to you, not simply volunteer or join a group when that is not your nature or from a fear of diminishing brain capacity.

If you are more solitary, the physical/mental activity and stress reduction some derive from socialization can for you come from gardening, painting, playing or listening to music, attending museums or lectures, reading or engaging in a board game like chess.

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