To improve health in older age, focusing on both physical and cognitive health is crucial. The actions you can take when you’re young to foster a healthier older age encompass a variety of lifestyle choices and activities that promote both physical and mental well-being. Here’s a simple guide:
Physical Health
- Exercise Regularly: Engage in regular physical activity, including both aerobic exercises (such as walking, jogging, biking, or swimming) and strength training. Strength training is particularly emphasized for its benefits in maintaining muscle strength and mobility, which are crucial for preventing falls and facilitating daily activities as one ages[2].
- Incorporate Mind-Body Exercises: Low-intensity mind-body exercises like yoga and tai chi can be beneficial. These forms of exercise contribute to cognitive improvements and have been linked to increased brain volume and decreased age-related brain atrophy[1].
- Maintain a Healthy Lifestyle: Avoid smoking (and other drugs), ensure adequate sleep, and manage stress effectively. These lifestyle choices contribute to better physical health outcomes and support cognitive health[2].
Cognitive Health
- Engage in Aerobic Exercise: Aerobic activities, such as running and cycling, have been linked to cognitive improvements through increased heart, lung, and blood capacity to transport oxygen. This, in turn, boosts the number of blood vessels and synapses in the brain, increases brain volume, and decreases age-related brain atrophy[1].
- Practice Resistance Training: Beyond its physical benefits, resistance training (e.g. weight lifting) has been shown to enhance cognitive functions, including executive function, memory, and working memory[5].
- Participate in Activities that Promote Neurogenesis: Activities that lead to the formation of new neurons in the brain, such as physical exercise, are crucial. These activities not only protect the brain but also improve cognition through neurogenesis[5].
- Ensure a Balanced Exercise Regimen: A mix of moderate- to vigorous-intensity cardiovascular exercise and resistance training is recommended for optimal brain health. Incorporating exercises that promote balance, coordination, agility, and flexibility is also beneficial[5].
- Understand the Role of BDNF: Exercise raises levels of brain-derived neurotrophic factor (BDNF), which is essential for the creation and maturation of new brain cells and synapses. This “Miracle-Gro” for the brain is a key factor in how exercise contributes to sharper thinking and a healthier brain[4].
In summary, adopting a lifestyle that includes regular physical activity, strength training, mind-body exercises, and maintaining overall healthy lifestyle choices from a young age can significantly contribute to improved health in older age. Don’t wait until you’re old and ill.
These actions not only enhance physical health but also play a critical role in maintaining and improving cognitive health, thereby reducing the risk of age-related cognitive decline[1][2][4][5].
Citations:
[1] https://www.health.harvard.edu/blog/what-kinds-of-exercise-are-good-for-brain-health-2018050213762
[2] https://betterhealthwhileaging.net/how-to-promote-physical-health-for-healthy-aging/
[3] https://e4bh.com
[4] https://www.washingtonpost.com/wellness/2023/04/05/exercise-brain-thinking-bdnf/
[5] https://www.eatingwell.com/article/7944120/best-exercises-for-brain-health/
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