Recently I attended a breast cancer conference and exercise was discussed in several presentations. The big news take-away was that the total body needs to be exercised for optimum health. That includes the brain. Leisurely walking or walking the dog while listening to music on the same walk everyday is better than sitting on the couch but it is not utilizing your Total Body, your time or exercise optimally.
To exercise your brain and your body you need to change up your routine so your brain is challenged along with your muscles. Some examples are participating in a new dance class. Learning steps and practicing gets your total body exercising. Changing the intensity of your work-out for 6 minutes with-out a break or adding weights is recommended.
Also recommended are 2.5 hours per week of aerobic exercise of moderate intensity AND 2.5 hours per week of strength training. That addition you just did in your head is correct, 5 hours a week!
Form is important, machines not needed but variety is imperative. Muscles feeling tight or hurting at first is common but by week 3 the tightness should subside. No time line data available if brain power also improves so quickly.
The best news is data shows the benefits of exercise can be had if done in short blocks of time. Speaking of benefits, stronger muscles can prevent muscle weakness that can lead to poor balance or falls and breaks of bones. It is daunting to think that you have to block out 5 hours per week to exercise or you will fall and break something and lose your brains to boot, but if you chip away everyday a 10 minute exercise block, and attend a couple of classes and take every set of stairs in your path, THIS exercise program goal is reachable.
Are you ready to try a new dance step, weight lifting program or exercise class?
www.cdc.gov/physicalactivity/growingstronger