Exercise for Seniors Over 75 That Supports Brain Health and Memory

Exercise for seniors over 75 can improve their physical and brain health. For the latter, do aerobic exercise for the best results. Examples of effective activities include brisk walking, tai chi, dancing, strength training, yoga, and stretching routines.

According to the National Institute on Aging, there are many factors that can impact cognitive health in older adults. Obviously, you should take care of your physical health, but there are several aspects here.

One is doing the right exercises. However, seniors in Altoona, WI, may be concerned about what physical activities are safe and effective.

The good news is that exercise for seniors over 75 is possible for brain health and memory. We'll show you the best ones to do.

Which Exercise Is Best for Brain Memory?

The exercise that's best for senior memory support is aerobic exercise. This is because these activities increase blood flow to the brain, and this supports the growth of new neurons and enhances connections between existing brain cells.

A study by Luo et al., published in Springer Nature Link, shows that long-term aerobic exercise improves the hippocampus and helps with neuronal growth and synaptic plasticity. This is the region for memory and learning, so this shows that exercise and cognition have a positive correlation.

What Are the Brain Exercises for Memory Elderly?

We now know that aerobic exercise is best for brain-boosting movement. But what are particular activities you can do to help with brain health?

Brisk Walking

For aging and fitness, brisk walking is one of the most accessible and effective exercises for brain health. It's a low-impact activity, and it boosts blood flow to the brain, which then supports memory and cognitive function. It can also reduce inflammation and support cardiovascular health.

Just 10-15 minutes a day will suffice in the beginning. And you can walk indoors if outdoor conditions aren't optimal.

Tai Chi

Tai chi is excellent for older adults since it's not very intense. Instead, there are slow and controlled motions combined with focused breathing. It's great for brain health since it requires:

• Memory
• Concentration
• Coordination

This practice activates multiple regions of the brain at once, so it improves cognitive flexibility and your attention span. In addition, it improves balance and reduces your fall risk.

Dancing

For fun daily movement in assisted living, dancing is a good one. Not only do you get physical activity, but you can also practice rhythm and coordination while getting social engagement.

Also, if you take classes, remembering the dance steps challenges the memory centers of your brain. You'll also have to do quick decision-making and pattern recognition.

In addition, you'll experience better emotional well-being by reducing stress and increasing social connections.

Strength Training

Strength training may sound like an odd choice for boosting brain health, but it can actually play a powerful role in supporting cognitive health. The exercises stimulate the release of growth factors, and these support brain cell health.

Additional benefits include enhanced:

• Executive function
• Working memory
• Attention

An added benefit is that strength training can help you maintain mobility and independence. And you only need to do the sessions 2-3 times per week to see a noticeable difference. Just make sure that you start with light resistance and proper form, focusing on slow and controlled movements.

Yoga and Stretching Routines

There are both physical and cognitive benefits that older adults can get from yoga and stretching routines. These advantages can help the brain function more efficiently:

• Improved circulation
• Reduced muscle tension
• More relaxation

In addition, you'll have to focus, use breath control, and have body awareness. This activates brain regions that are tied to memory, concentration, and emotional regulation.

Most importantly, yoga can help lower cortisol levels (this is a stress hormone). This hormone can impair memory over time, so anything that lowers it is good.

Frequently Asked Questions (FAQs)

What Are the Four Main Types of Exercise That Seniors Need To Stay Healthy?

Seniors need four main types of exercise to stay healthy, as they form a comprehensive wellness routine that helps with mobility, independence, and long-term health. They are:

1. Aerobic (walking, swimming, cycling): Supports heart health, increases stamina, and improves overall energy levels.
2. Strength training: Helps maintain muscle mass, bone density, and joint stability.
3. Balance (tai chi, standing leg lifts): Helps older adults stay steady on their feet and avoid injuries.
4. Flexibility (stretching, gentle yoga): Keeps joints mobile and reduces stiffness.

Is It Normal for a 75-Year-Old To Be Forgetful?

Some degree of forgetfulness is common for those who are 75 or older, such as:

• Misplaced items
• Occasional word-finding difficulty
• Walking into a room and forgetting why

These types of memory lapses reflect normal brain changes. However, you should know how to tell between normal forgetfulness and concerning symptoms. You should be worried if you see these warning signs:

• Forgetting significant information
• Repeating questions frequently
• Getting lost in familiar places
• Trouble managing finances
• Noticeable changes in personality or decision-making

These may be signs of mild cognitive impairment (MCI) or early dementia.

How To Improve Memory at Age 75?

To improve memory at age 75, you should use a combination of the following:

• Lifestyle habits
• Mental stimulation
• Healthy routines

Not only should you get regular physical exercise to boost blood flow to your brain, but you should also get good sleep quality and keep chronic conditions under control. Plus, eat a heart-healthy diet that's rich in:

• Fruits
• Vegetables
• Whole grains
• Lean protein
• Omega-3 fats

Exercise for Seniors Over 75 Can Help With Brain Health

By now, you should have peace of mind knowing that exercise for seniors over 75 can help with brain health. Aerobic exercise is the best type, but there are various other activities you can do to keep cognitive issues at bay.

The best thing is that if you reside in a quality senior living community, you'll have access to amenities and classes that make exercising easier. Plus, you'll have company, which can give you more motivation!

Get in touch with us now if you're interested in senior living in Altoona, WI. Oak Gardens Place Assisted Living has an extensive on-site library so that residents can read to their hearts' content.