How often do we need to exercise? As often as we can, but ideally at least 10-60 minutes per day, on a regular basis. But this doesn’t have to be all at one time, it can be two 15 min jaunts or three 10 min sessions. But keep in mind the body was made for movement and generally speaking, the more we exercise or move around on a regular basis the better we get at doing so, and the faster, longer and stronger we will be able to. *One study found those who walked 2 miles or more per day had half the risk of dementia as those who walked less than one-quarter mile per day.
Here is a fascinating interview conducted by Dhru Purohit, with Louisa Nicola, a neurophysiologist. After the intro you may want to listen to the bit on sleep, or if in a hurry skip to 9 minutes 30 seconds and take 10 minutes (or to 20:20) to be reminded of the benefits of “exercise,” on the brain and memory, and how long we ought to be exercising, for the brain benefits. If you are a women you may want to hear the next section on estrogen and menopause, otherwise you can skip to 1:24:24, where she resumes talking about the importance of resistance training (see also the info on Resistance exercises below), and later some simple tips for getting started.
What Types of exercise are best?
Actually a variety of activities seem to be best. Some should be cardio exercises which cause us to breath harder and our heart to beat faster – this of course increases blood flow. But it also helps to strengthen our heart and lungs, so they can continue to provide, more efficiently, the oxygen and blood that we need to succeed, both night and day, exercising or just sitting.
It’s also good if we can periodically go long and hard enough to perspire. Activities that might cause us to breath harder and perspire might include a brisk walk, cycling, swimming, climbing, calisthenics, weight lifting, etc.
But perhaps the best answer to What Type of exercises are best for me? Would be, the one’s that I will stick with and do on a regular basis.
“Interval” cardio routines may be best. That is when you go faster for a minute or less then slower, then faster, then slower, alternating back and forth. That is less taxing, and may be more beneficial to the brain. And you can start slow, going faster for 10-20 seconds or until you are “winded”, then slower for a min or so, and then build that up over days and weeks, so the faster periods are longer and faster and the slower shorter.
According to fitness and anti-aging specialist Al Sears, MD, this type of graduated training, pushing yourself to breath progressively harder and deeper, can result in increased lung capacity and perhaps increased oxygen flow to the brain, even if you are only doing this for 12 minutes a day. Other research suggests it may increase testosterone levels in men as well.
We do know from our clinical experience that at least some individuals who do some sort of vigorous activity for even 10 to 15 min, report feeling better, and thinking clearer.
Others with deficits who exercise on a regular basis and then get injured or for some reason become incapable to exercising, feel the opposite. They don’t feels so good, and then after only a few days, they begin to note some cognitive backsliding.
Some exercise ideally should be a bit more strenuous as with light weight lifting, climbing hills, running stairs and swimming laps. Other exercise is not so arduous, like pushing a lawn mower, doing yard or garden work. But all of these can help, and are better than sitting. Other exercises that help to maintain flexibility include: dancing, stretching, yoga, tai chi, vacuuming or other cleaning, etc.
Resistance Exercise And The Brain
Some time ago an excellent study was conducted on the value to weights or resistance training, i.e. using light weights or machine resistance. The findings were so impressive that Time magazine build a nice little article about the study. You can click on the link below to read about that. It contains some good tips for brain building. See: Lifting Weights Can Help Prevent Alzheimer's | TIME
For added brain benefit, do a variety of exercises outside in the sunshine, and add some variation (use your imagination) for a while, or practice standing on one leg. Team and other sports that require you to think faster can be helpful. So pickleball, bowling and golf are good. Dancing and other activities that involve other people add additional mental and social stimulation that is very beneficial to the brain. See the next two Steps under Brain Essentials.
Too cold or stormy to go outside. Here is a great article with a link to Dr. Fortenasce‘s recommendations for exercises you can do indoors.
