Healthy mid-life habits to protect your brain
From little steps a healthy brain grows. These tips will keep body and mind fit.
The good news is that even small exercise habits just once a month can make your brain healthier. The not-so-good news, for some, is you must stick to it for life.
And the sooner you begin the habit the better your brain will be later in life. What’s more, people who have never been active before, and then start to be active in their 60s, also appear to have better cognitive function than those who were never active.
What are small exercise habits? Try swimming, jogging and cycling for starters, rather than signing up for hardcore weekly gym classes only to quit a few months later.
British researchers found that people who were physically active at least one to four times a month benefited the most. Remarkably, this benefit was greater than for those who exercised frequently (more than five times a month) but didn’t keep exercising in the longer term.
Nearly 1500 people aged mid-life to late 60s were surveyed about their leisure-time physical activity (sports and exercise) over three decades and took cognitive tests at the age of 69.
Lead author Dr Sarah-Naomi James from the University College London says the study suggested engaging in any leisure-time physical activity, at any point in adult life, had a positive effect on cognition.
“The greatest cognitive effect was seen for those who stayed physically active throughout their life. The effect is accumulative, so the longer an individual is active, the more likely they are to have higher later-life cognitive function.”
Experts say starting small is the key to forming good exercise habits. So, try something new for just three minutes a day or week. Then make it part of your routine and build up duration and frequency.
- Jog or swim once a month to slow brain ageing.
- Do 10 star jumps every day for stronger bones.
Bone is a living tissue and exercise that includes an element of “gravitational impact” – movements that shift your body off the ground so you land with jolts – makes it grow stronger. A study found doing 10 repetitions per day can increase bone mass and strength in the legs and spine. - Step outside first thing to improve your sleep.
- Aim to do at least 11 consecutive push-ups for heart health.
No single exercise matches the push-up in the way it challenges the body by simultaneously engaging muscles in the trunk, chest, arms, hips and legs. Over-60s can aim for at least nine consecutive push-ups for men, and at least seven for women will keep you in good shape. - Do 15 minutes of yoga to reduce blood pressure.
Yoga improves cardiovascular health, including the health of arteries.
- Do morning workouts to burn fat.
Morning exercise burns fat. Researchers showed exercise on an empty stomach resulted in better fat-zapping than evening workouts. Women may burn more abdominal fat in the morning rather than in afternoon or evening workouts. - Lift weights (even if it’s just once a week) to enhance muscles and mood.
Resistance training is essential for offsetting muscle mass decline as we get older and, in turn, helps prevent falls. Government recommendations are that all adults do strengthening activities for all important muscles on at least two days a week. But if that seems a stretch, start with one weekly weights session. - Spend two hours a week in nature for a mental health boost.
There is a threshold of at least two hours a week when it comes to reaping the health and benefits of getting outside into nature, according to an English study. - Eat pulses daily for healthier blood sugar and a smaller waist.
Swapping half of your white rice or potatoes for pulses – lentils, beans or chickpeas are high in fibre and protein and have a low glycaemic index – could make you feel fuller and lower blood sugar by 20 per cent or 35 per cent respectively. - Balance on one leg for 10 seconds to reduce the chance of premature death.
Researchers found the ability to stand on one leg for even 10 seconds meant people were at half the risk of premature death from any cause within the next decade compared to people who couldn’t balance for that long. - Power walk daily to reduce risk of cancer, heart disease and dementia.
Walking is the easiest and most effective way to improve your health through exercise, yet most people still don’t do enough, with the average person walking 3000-4000 steps a day. If that’s you, increasing your daily tally by just 2000 steps could lower your risk of premature death from disease by 8 per cent to 11 per cent. - Schedule your bedtime for better sleep and healthier arteries.
For a good night’s sleep, the best habit is to find and stick to a routine that works for you. Our body clocks love routine, so aim to get up and go to bed at the same times each day.
For further reading: University College London, The Australian
