What is the difference between physical activity and exercise? Physical activity is movement you do throughout your day. Examples include grocery shopping, getting the mail, playing with grandchildren. Exercise is a planned or structured physical activity with the purpose of improving physical fitness. An example of this would be a workout.
Physical activity is important because research shows that extended light physical activity improves an individual’s metabolic health which is important for brain health.
Reduce Sitting Time
Standing is better than sitting, but when it comes to physical activity, standing doesn’t cut it. Aim for at least 2 minutes of light walking every 20-30 minutes of sitting. Tracking your movement using a smart watch activity tracker or keeping a log/journal is a great way to increase your awareness in order to make adjustments and improvements.
Did You Know?
What’s good for your heart is also good for your brain! Exercise reduces your risk for…
- Heart disease
- Type II diabetes
- Hypertension
- High blood pressure
- Depression
- Arthritis
- And many other chronic conditions
The chronic conditions listed above all increase your risk for Alzheimer’s.
Physical Activity
Research shows that even small amounts of exercise (75 minutes a week) improved cognition in individuals. The more exercise you partake in the better your brain performance will be. Similarly, greater improvements in heart health will also bring greater improvements in brain improvements.
Resistance Training
When you learn new strength exercises it requires a good amount of muscular and neural coordination. This requires your brain and body must adapt and means it creates new neurological pathways. As your strength train, your body AND brain are getting “stronger”.
The incredible thing is if you stop strength training, the pathways will diminish, but the nuclei that you have created will remain! So, when you return to strength training (even years later) those nuclei are easier to activate. It’s like riding a bicycle – you don’t forget how to ride; you just need to brush up a little on your technique and then it’s as if you never stopped riding.
How often should I exercise?
Moderate Intensity - 150 minutes/week
How do I know if my exercise is moderate?
- You can talk occasionally, but not carry on as an easy conversation
- Examples: brisk walking, cycling, swimming, light jogging, etc.
Vigorous intensity - 75 minutes/week
How do I know if my exercise is vigorous?
- Breathing is very hard
- Talking is extremely difficult
- Near-maximal effort bouts of exercise
In bouts as short as 10 minutes! Even repeated, small segments of aerobic exercise can improve your heart and brain health.
Stretching
Static stretching exercises should be done at the end of a workout. It is safer to stretch warm muscles – why? Stretching cold, stiff muscles increases risk of injury. Static exercises include seated hamstring, standing quadriceps, and shoulder stretches. It is important to stretch all major muscle groups. Stretches should be held for 10-60 seconds at a time with a total of 60 seconds per stretch.
Dynamic stretching exercises can be performed at both the beginning and end of a workout. Dynamic exercises include heel to toe walks, knee hugs, hamstring scoops, arm swings, and walking lunges. It is important to take your body through a full range of motion in a slow, controlled manner. Dynamic stretches are not only beneficial for flexibility, but also improve balance and coordination, which may reduce risk of falls.
What type of exercise is best?
Aerobic exercise improves heart health by increasing heart rate and working large muscle groups, like leg and trunk muscles. Remember…what’s good for you heart is good for your brain.
No Weights? No Problem!
Don’t worry if you do not have access to a gym or weights. There are many bodyweight exercises you can perform, such as body weight squats, table or wall push-ups, and chair sit and stands
Weather Woes
Circuit training is an excellent way to acquire aerobic benefits while strength training. This efficient style of training elevates the heart rate due to the limited rest periods. You also gain strength benefits by utilizing strength exercises during circuit training. Your brain has to work hard as well as you attempt to perform each exercise with correct, safe technique.
Create your own circuit workout by following the instructions below:
* Select 5-8 strength exercises.
* Perform 30 sec. of each exercise without resting between exercises.
* Perform 3-5 total rounds of your circuit workout.
* Remember, aim for at least 10-minute bouts of exercise to obtain heart health and brain health benefits!
Example Circuit Workout:
Level: Beginner
Total Duration: 12 Minutes
Instructions: Perform 4 Rounds of the Following Exercises -
30 sec. Mini Squats (bodyweight or using light weight)
30 sec. Biceps Curls (using dumbbells, an exercise band or 2 full water bottles)
30 sec. Countertop Push-Ups
30 sec. Calf Raises (bodyweight or holding light weight)
30 sec. Plank (incline or parallel)
30 sec. Rest