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Preventing Cognitive Decline: 3 Exercises for a Healthy Brain

Jan 15, 2025 | Fitness & Wellness

Cognitive decline affects millions of people each year.

As we age, it’s normal for our brains to slow down – but you can take steps to keep your brain strong and sharp!

Just like your body, your brain needs regular exercise to stay healthy. Sitting too much or not challenging your brain can speed up the aging process. Adding simple activities to your daily routine can make a big difference.

Here’s how you can give your brain the workout it needs to stay sharp:

How Does Exercise Help Your Brain?

Simple exercises like lunges, squats, and planks can help improve physical strength while increasing oxygen flow to your brain.

If you’re looking for a greater challenge, try listening to a podcast or audiobook while exercising. By processing new information while your body moves, you create the perfect environment to strengthen and boost your brainpower.

3 Simple Exercises for a Healthy Brain

Adding these three exercises target large muscle groups, increase oxygen intake, and promote mental clarity.

Squats (2-3 sets at 10-20 reps)

Squats are a great way to work your legs and core muscles.

How to do it:
  • Stand with your feet hip-width apart.
  • Push your hips back as if sitting into a chair.
  • Keep your knees aligned over your feet, not extending beyond your toes.

Lunges (2-3 sets at 10-20 reps)

Lunges help strengthen your legs and improve your balance.

How to do it:
  • Take a step forward (or to the side) larger than your usual stride.
  • Lean slightly forward, keeping your chest aligned with your lead thigh.
  • Support yourself with a countertop or chair for balance, if needed.

Planks (Holf for 10-30 seconds, 5-10 reps)

Planks are great for building core strength and helping your brain stay focused.

How to do it:
  • Start at a level that feels best for you:
    • Wall Plank: Place your hands on the wall, walk your feet back, and hold a straight line from head to heels.
    • Counter Plank: Place your hands on a countertop and keep your body straight.
    • Floor Plank: Get on your hands or forearms with your legs out and feet extended out straight.

Why Prioritize Brain Health?

Keeping your brain healthy not only helps you stay sharp and focused, but also builds resilience for the challenges of aging, allowing you to enjoy a more active and fulfilling life. Benefits of boosting your brain health include:

    • Better Focus: Stay sharp and pay attention more easily.
    • Stronger Memory: Remember things more clearly.
    • Improved Mood: Exercise helps you feel happier and less stressed.
    • Brain Strength: A healthy brain can handle aging better.

Want more ways to sharpen your mind?

Join us for our online YMCA Wellness Series class, “Boost Your Brain Health,” on Tuesday, Jan. 28th at 7 PM. 

Led by Director of Neurologic Care, John Mayer, PT DPT NCS, and Occupational Therapist and Neurologic Specialist Mary DiGiacomo, MS OTR/L, this session dives into practical ways to keep your mind sharp. 

Learn strategies to improve mental clarity, boost cognitive function, and support overall well-being.