If you stay active, you can live longer and healthier lives. Did you know it can improve your brain health too?
A recent study in Mayo Clinic Proceedings suggests that cardiovascular exercises such as walking, jogging, and cycling increase gray matter and brain volume. Studies show that cognitive changes related to aging can be slowed down.
This comes as no surprise to John-Paul H. Rue, an orthopedic and sports medicine specialist at Mercy Medical Center in Baltimore. “It supports what many doctors and sports coaches have been saying in a long time,” he says. “In addition to the obvious benefits like stronger muscles and healthier heart and lung function, there is now increasing evidence of improved cognitive function.”
We asked Rue and Thanu Jey, CSCS, certified strength and conditioning specialist and director of the Yorkville Sports Medicine Clinic in Toronto, how you can train safely as you age.
TO DO choose wisely.
Pick activities that are easy on your joints, says Jey. Good choices include brisk walking, cycling, swimming, dancing, and aqua aerobics. Avoid jumping as this puts additional strain on your ankle, knee and hip joints and increases the risk of falls.
NOT Start with no OK from your doctor.
“Check with your doctor before starting a new exercise routine,” says Rue. Your doctor will check your heart and lungs and make sure your new routine is a good fit.
TO DO use good form.
Focus on form and technique, especially when starting a new activity. “The key to avoiding overuse injuries is making sure you’re in shape,” says Rue.
NOT overdo it.
Go slow and easy at first. If you’re into walking or cycling, start with a short distance or time. If you are using weights or resistance, use light weights or low resistance. “Once your body gets used to it, gradually build up the intensity or distance,” says Rue.
TO DO stretch.
Take a few minutes to stretch before and after your workout, says Rue. Stretching keeps you flexible and protects against injuries. Try stretches for your upper body, lower body, neck, and back. Check out an online yoga class.
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