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.
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.
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?
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 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:
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.
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 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:
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.
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:
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.
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:
Some degree of forgetfulness is common for those who are 75 or older, such as:
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:
These may be signs of mild cognitive impairment (MCI) or early dementia.
To improve memory at age 75, you should use a combination of the following:
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:
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.