Get Your Motor Running

Physical activity is good for your health—physically and mentally. Regular physical activity reduces the risk of heart disease, stroke, and diabetes. Staying active also increases physical fitness to help prevent falls and lets us carry out activities of daily living.

Physical activity also promotes brain health. As little as 30 minutes of moderate activity 3 times a week may help keep the brain healthy for life.

Potential Physical Activity Benefits for the Brain

• Improved cognitive performance throughout life

• Better academic performance

• Reduced risk in later life of mental decline and dementia. This includes Alzheimer’s disease

• Reduced age-related loss of brain tissue (atrophy)

• Increased neural connections in important brain structures

• Improved working memory, spatial navigation, verbal fluency and other memory processes

• Reduced risk of heart disease, stroke, and diabetes—which are risk factors for dementia

How Much Activity Is Enough?

• Regular moderate physical activity seems to make the most difference.

• Moderate activity for 30 minutes 3 times weekly is a minimum goal. Five times weekly is better.

• But any activity is better than none.

• Following the Physical Activity Guidelines (see sidebar) for your age-group is optimal.

What Type of Activity Is Best?

• Most studies have looked at moderate aerobic activity. Examples include walking, running, swimming, water aerobics, or cycling.

• Brisk daily activities such raking leaves, gardening, or vacuuming also count.

• Pick an activity that fits your interest and physical capacity.

• Walking regularly is a good, convenient place to start.

• Does strength training also benefit the brain? There is not yet enough research to know for sure. But strength training helps keep your body strong so you can perform aerobic activity.

When Should You Start?

• Being active at every life stage, starting in childhood, is ideal.

• Being active in midlife may result in better cognitive function in later life.

• Studies show that starting physical activity even after age 70 may also promote cognitive function and reduce dementia risk.

• The take-away? Now is the time to start if you aren’t active. It’s never too late.

Remember Safety

• Check with your doctor before beginning activity if you are older, have a chronic health problem, or have been inactive.

• Start with an activity that matches your physical health and capabilities.

• Start slow and build up gradually.

• Use appropriate safety equipment.

Support Physical Activity With Good Nutrition

• Many fish provide a good source of omega-3 fatty acids. Higher intakes may help promote better brain health.

• Red, purple, and orange fruits and vegetables are good sources of flavonoids. Research shows these antioxidants may help promote brain cell growth and connectivity.

• Following the Dietary Guidelines for Americans will supply the energy and nutrients needed for an active life and an active brain. Visit www.choosemyplate.gov.

2008 Physical Activity Guidelines for Americans

Children and Adolescents

• Daily 60 minutes of mostly moderate or vigorous activity

• Three days aerobic activity; 3 days strength training

Adults

• Weekly 2 hours and 30 minutes of moderate aerobic activity, or 75 minutes of vigorous aerobic activity, or a combination

• Sessions of at least 10 minutes spread throughout the week.

• Two days strength training

• Older adults follow these guidelines unless limited to less activity by physical capacity

More information at www.health.gov/paguidelines

My selection of one simple step to take this week to promote brain health.

Recommendations and Comments from My Health Care Provider