“What exercise should I do?” is a question we frequently hear from our members.

While there is a lot of information out there on exercise, finding advice that is holistic and practical can be challenging.

This article covers the benefits of exercise, options to choose from, and how to pick something that is best for YOU.

STEP 1: Why exercise?

We all know that exercise is good for the body - but did you know it’s also essential to your brain?

Exercise can significantly reduce the risk of developing memory problems by:

1. Improving blood flow to the brain

2. Reducing inflammation, and

3. Promoting the growth of new brain cells.

It also helps manage other risk factors for memory problems, such as high blood pressure, high cholesterol, diabetes, and excess weight, which together account for another 12% of total dementia cases worldwide.

For more benefits, read this.

STEP 2: Go easy on yourself

The best way to stick to a new exercise plan is to start with small steps.

Don’t decide you’re going to start going for an hour long walk every day, if right now you don’t go for a walk at all. You might stick with it for a few days, but because the change is so big you’re more likely to slip back to old patterns before too long.

Instead, make a tiny change - so small that it’s almost impossible not to do - like saying you’ll walk out your front door, stand on the porch, and go back inside once a day.

While that might not sound like “exercise”, it actually is. Any form of movement is good for the body.

After a few weeks of daily porch standing you’ll feel like adding something new - maybe a walk up and down the street, then back to the couch. Keep expanding from there.

Aldora’s moto for change? Change so slowly you don’t even know it’s happening.

STEP 3: Explore different goals

There are 4 main different types of exercise with different health benefits.

1) Exercise for Heart Health

Also known as aerobic exercise, this includes things like walking, running, and swimming.

However, if you want to make it fun (and therefore something you’re more likely to do), combine it with something else that you already love, like:

1. Being in nature - go hiking and/or bird watching

2. Shopping - walk laps and window shop at your local mall

3. Drinking coffee - walk or run to local coffee shops that are further and further away

You get the idea - get your heart rate up, but do it for a reason that’s more than just “exercise”.

Benefits include improved cardiovascular health and blood flow to the brain.

2) Muscles & Strength

Also known as strength training, this includes things like lifting weights, using resistance bands, or using your own body weight for squats and pushups.

Again, if you want to make it a bit more fun, you can strength train by:

• Gardening - lifting heavy bags of mulch, pulling up roots, supporting yourself as you dig and plant things, etc.

• Home improvement projects - hammering, lifting, etc

• House cleaning - lugging that vacuum all over the house

• Carrying groceries - working on your upper body strength

Benefits include building muscle mass, strengthening your bones, and being strong enough to maintain your independence at home.

3) Fall Prevention

Otherwise known as flexibility and balance exercises, this could include going to a physiotherapist-led falls prevention program, or you can work on your mindfulness at the same time with things like:

1. Yoga

2. Pilates

3. Tai Chi

4. Dancing

Benefits include reducing the risk of falls and promoting relaxation.

4) Social Exercise

Last but not least, this includes all group exercises.

This could be traditional group fitness classes at the gym or local fitness center, or it could be grabbing a friend to do any of the above exercises together.

STEP 4: Collect all four

To maximize your memory and health benefits from exercise, you’ll want to do a little bit of all 4 kinds discussed above.

While each has different benefits, the combination leads to a well-rounded mind, body, and spirit.

If you want to be a very effective collector, try to pick activities that do more than one thing.

STEP 5: Staying motivated

Staying motivated is key to maintaining a regular exercise routine. Here are some tips to help you stay on track:

Find a Workout Buddy: Exercising with a friend can make workouts more enjoyable and hold you accountable.

Track Your Progress: Keep a journal or use a fitness app to log your activities and track improvements.

Reward Yourself: Set up a reward system for reaching milestones, such as treating yourself to a new book or favourite restaurant.

If you’ve lost your mojo, check out this article for ways to get re-started.

In Closing…

Regular physical activity is a powerful tool in reducing the risk of dementia.

The best part, is it doesn’t have to be hard.

By understanding the types of exercise and creating a personalized plan that you love, you can incorporate movement into your daily routine and enjoy the benefits for your brain and body.

Here’s to staying active and protecting your brain health!

Disclaimer: The content on Aldora Health is for educational and informational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. For more read our Terms of Use.