Study after study keeps coming out extolling the importance of keeping oneself physically active throughout life to remain mentally sharp.  It has been proven once again by two separate studies, that an important component of maintaining a healthy brain with good cognitive functioning is regular physical activity.

One recent study appearing in the journal Neurology, researched data of 876 participants enrolled in the Northern Manhattan Study.  Each participant was asked if they exercised – how long and how often.  What the study revealed was the vast majority – 90% - reported only light exercise such as walking and yoga or no exercise at all.  The minority of the participants – 10% - had higher, more intense amounts of exercise of moderate to high-intensity such as running or aerobics.

Seven years later each participant had an MRI of their brain along with memory and thinking skills test.  Five years later the participants were given the memory and thinking tests once again.

What this study showed was the participants who had remained physically active on a regular basis over the course of the study, had a difference of far less decline on performing the thinking and memory tests than the participants who barely exercised who showed a greater decline on tests of how fast they could perform simple tasks and how many words they could remember from a list.

A second study published in the Journal of Alzheimer’s Disease showed further evidence linking physical activity to brain health.  This study analyzed around 900 participants in the Cardiovascular Health Study that began in 1989.  Both men and women participated who were at least 65 years of age.  Each participant completed medical and cognitive tests, had MRI scans of their brains, and completed questions on their physical activity. 

Five years later, the study showed that the participants who were the most physically active which included walking, jogging, moderate cycling, gardening or dancing, had significantly more gray matter in areas of the brain associated with memory and higher-level thinking than participants who were far less active. 

These two studies add further merit to past research to the validity of getting up and moving more.  Even if a person has been sedentary for a while, easing oneself into becoming more physically active can have a positive impact on their keeping their brain functioning at its best. 

Here are some ideas for older people on how to add in exercise to your daily life:

·      Make exercise a habit

To make exercise effective, it must be done on a regular, consistent basis. If you only do it for a month and then take off the next two months, it will not be as effective and the gains you made while exercising will begin to fade.

·      Make exercise a priority

Every day each one of us can come up with excuses of why we can’t exercise – too tired, too busy, to stressed out.  Instead of putting exercise at the bottom of the totem pole, make it one of the most important things to do each day to improve your health and cognitive thinking. 

·      Make exercise easy

It’s not that physically activity should be super simple but it you start off too aggressive and hard, you probably won’t stick with it.  If you’re just starting out, keep it easy by incorporating physical activity into everyday situations.  Keep 2-pound weights next to your easy chair to lift while watching TV or walk up and down the soccer field of your grandchild’s game. Walk around on the inside of a mall or join a gym close to your home. 

·      Make exercise safe

The last thing you want to do is injure yourself while exercising.  If it has been awhile since you’ve exercised, avoid injury by obtaining your doctor’s okay and avoid certain activities that may be more likely to result in any strains, sprains, or broken bones.  It is normal to feel some minor discomfort or muscle soreness at the start of exercise but this should gradually go away as your body adjust to the exercise.

·      Make exercise social

Not everyone needs an exercise partner or group, but for many older adults, this is an excellent way to not only get in your daily physical activity but also your social fix of the day which is also a healthy stimulant for the brain too.  Find someone who enjoys doing the same types of activities you do – take a yoga class with a friend or join a walking club or talk a walk with a co-worker at lunch.

·      Make exercise interesting and fun

There are so many ideas of how to interweave enjoyable activities disguising them as exercise.   Some examples might be biking through the woods, jogging on a beautiful nature trail, listening to music or a book on a CD while walking or gardening.  Think creatively and choose exercises that work the body from head to toe focusing on enhancing endurance, balance, strength, and flexibility.  This helps to break up boredom of always doing the same thing and reduces the risk of injury from overuse.

Other ways to add in exercise each day could include:

·      If you have a staircase in your home, walk up and down it several times each day to strength your legs and build endurance

·      Do most of your errands by foot instead of driving by car if possible

·      When waiting in line, practice standing on one foot for a few seconds, then the other to enhance balance

·      When talking on the phone, instead of sitting, get up and walk around or do a few leg raises or toe stands to strengthen the legs. 

·      Instead of emailing or calling a colleague at work, get up and deliver the message in person