Step 2 - Do some kind of physical activity
Did you know?
Even moderate exercise like walking has been shown to be good for brain health.
Now, more than ever, there is strong evidence that regular physical activity is associated with better brain function and reduced risk of cognitive decline and dementia. Exercise gives our brains a healthy boost.
Physical activity increases blood flow to the brain, stimulates the growth of brain cells and the connections between them, and is associated with larger brain volume. It reduces the risk of high blood pressure, obesity, diabetes and high cholesterol, which are associated with an increased risk of cognitive decline and dementia.
There is some evidence that suggests people who don't do regular physical activity have an increased risk of developing dementia. It is still unclear just how much and how often we should exercise specifically to reduce our risk of dementia.
We recommend following the National Physical Activity Guidelines. For adults aged 18-64, the guidelines recommend:
- Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
- Be active on most, preferably all, days every week.
- Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
- Do muscle strengthening activities on at least 2 days each week.
You need to get into the habit of exercising and once you do you'll wonder why you waited so long. Exercise makes us feel good and is a great activity to enjoy with friends.
Step Three - Mentally challenge your brain