Move More for Better Brain Health

If you haven't yet decided on a goal for 2025, let me recommend one for you: Move More. 

The January gym spike is real, but it drops off just a few weeks later as people notoriously ditch their fitness resolutions. It's easy to underestimate the amount of effort it takes to make a big change, and lofty ambitions are hard to maintain. Determination peaks and then wavers, right? Don't worry – that's normal. Creating a new habit doesn't happen overnight. 

But what if you got a different perspective on why you should keep going with this new, healthy habit? 

We all know that exercise is good for our bodies, but did you know it's also good for your brain?  An enormous amount of research consistently demonstrates the cognitive benefits of movement.  

Here are five ways to keep you motivated to move: 

1. You don't need an expensive gym membership. 

Brisk walking, especially in older adults, can boost performance on tasks that involve decision-making, planning and problem-solving. That's because the part of your brain that controls these functions is particularly sensitive to exercise, so you don't necessarily need to lift heavy weights or sign up for the aerobics classes. 

Considering that stress decreases cognitive performance, try ditching the treadmill and walk outdoors instead. Being in nature reduces stress (which will in turn restore cognitive performance) and will therefore boost your mental health as well.  

2. A single session of high intensity exercise energizes your brain for 24 hours following your workout.  

Exercise improves cognitive performance for over 24 hours, especially when paired with good sleep. A study of older adults links physical activity and deep sleep to better memory, highlighting the importance of an active lifestyle for brain health. 

3. The cognitive benefits of exercise are also long-lasting. 

If you've got the energy to up your game and increase the intensity of your exercise, try some HiIT workouts. Research shows that High-intensity Interval Training improves brain function in older adults for up to 5 years. 

You don't need a gym membership for this either. There are tons of really affordable workout videos you can do in your own home, with a little bit of floorspace and a few sets of light weights. You can buy the DVDs or stream online. This is my absolute favorite series: https://cathe.com/ 

In just 45 minutes you can get a great workout, but most of the DVDs also have multiple workouts of varying length if you don't have 45 minutes, or if you want a longer workout. There are dozens of DVDs available, but here's a sample of a box set designed especially for actively ageing people:   

Get your spouse to join you for added motivation. If you have movement challenges, book a one-on-one consultation with me to learn ways to improvise when exercising, like accommodating for injuries and using items in your home instead of some of the expensive props used in the videos. 

4. Exercise may delay dementia. 

After the age of 55, the average person's brain starts to shrink at a rate of 1-2% a year and even faster in people who begin to develop dementia. However, there is evidence that physical exercise may delay the shrinkage that happens due to cognitive decline by improving cardiovascular health. Good circulatory health has implications for the brain because of the contribution of Small Vessel Disease to dementia. 

It's also thought that exercise can increase levels of important growth factors in the brain that are important for strengthening connections between brain cells during ageing.   

If you know someone with mild cognitive impairment, try to encourage them to move. A recent clinical trial demonstrated that compared to MCI patients that didn't exercise, the ones who did progressed much more slowly or not at all. 

5. Combining exercise with brain training increases cognitive benefits. 

Exercise is well known to have numerous advantages, particularly for brain health. If you already have a fitness routine that works for you, consider adding some brain work for even greater benefit (which will appeal to the over-achievers reading this.) Brain Endurance Training (BET) was developed for athletes but is a relatively new concept for older adults. It's a matter of doing 20 minutes of brain exercises before doing about 40 minutes of moderate to high intensity physical exercise. 

SUMMARY 

Making a commitment to move your body more is a great way to start a new year! With so many benefits to your physical and mental health, I encourage you to start now. Build slowly and continue to add more to your daily routine. Every small step is progress toward your goal! 

Need help with designing a fitness routine that fits into your lifestyle? I invite you to contact me for a consultation. I am a former bodybuilder and lifelong fitness addict. I can advise on how to adjust for injuries or other movement restrictions, including turning a high-impact routine into a low-impact routine.