As per the recent BBC news report, doing moderate exercise several times a week is the best way to keep the mind sharp if you’re over the age of 50. It happens because of the better supply of oxygenated blood and nutrients to the brain, which keeps the nerve healthy. Not only does it improve the physical strength and joint mobility, but it can increase cognitive abilities, such as reading, thinking, reasoning and learning.
Here are the Four exercises you must do to keep your mind sharp after 50:
1. Low-impact Aerobic Activity:
If you do at least 2 hours of moderate aerobic exercise every week, it has a significant effect on memory and mind’s ability of planning and managing things. Generally, you need to do a warm-up of 10-15 minutes before starting any aerobic workout. Also, speak to your GP or doctor to ensure you are fit enough for this workout. You can also take our simple fitness tests to see how healthy you are, for these exercises.
2. Tai Chi:
Those who could not handle more challenging types of work out, can do exercises such as Tai Chai, a study published in The British Journals of Sports Medicine recommends. It is mainly a Chinese martial art that involves slow, rhythmic and low-impact movements that can be simple for older practitioners and it helps them to find inner peace and serenity. It is a mind-body exercise that increases the gray matter in the hippocampus (a region in the brain connected with learning and memory), a study says. Tai Chi comprises a series of 19 movements along with one pose.
3. Stretching Exercise:
Doing regular stretching exercises help maintain flexibility and enhance the range of motion in joints. You can start out with small movements such as hip and arm swings. Apart from this, you can perform a few active stretches, for instance, triangle pose or downward dog that strengthen your knees, ankles, arms and chest. Also, such stretching exercises improve memory, digestion and reduce stress, anxiety and back pain. Some stretches such as chest stretch or calf stretch are also useful in reducing knee pain and improving flexibility.
Yoga is a very safe stretching exercise for seniors. It is better to find a class or instructor before starting a yoga practice. It is an excellent low-impact exercise that keeps the mind and body in good health. A gentle yoga practice increases flexibility, reduces menopausal discomfort, strengthens the mind and improves the memory power of the brain by increasing the blood circulation. It also helps reduce stress and become more focussed.
That’s right, you can’t control getting older, but you can control how you do it. Therefore, do above-mentioned exercises to improve your mental as well as physical health. These workouts will also ward you off from a number of diseases, including osteoarthritis, type-2 diabetes, and some cancers.