As we get older, it’s normal for our brain to change, just like the rest of our body. Some people may notice that they don’t remember things as quickly or that it takes longer to focus. While this is part of ageing, staying active—especially through exercise—can make a big difference in keeping our minds sharp. Exercise improves blood flow to the brain, helps build new brain connections, and slows down memory decline. Let’s explore how different types of exercise can boost brain health and keep us feeling mentally strong.
Aerobic Exercise: Getting Oxygen to Your Brain
Moving your body through activities like brisk walking, cycling, or swimming for at least 30 minutes, three to four times a week, can do wonders for your brain. When you do aerobic exercise, your heart pumps more blood, sending oxygen and nutrients straight to your brain. This helps grow new brain cells, particularly in the area responsible for memory. Studies show that people who regularly do aerobic exercises are less likely to develop memory-related diseases like Alzheimer’s.
Strength Training: Stronger Muscles, Sharper Mind
Lifting weights, using resistance bands, or doing bodyweight exercises like squats and lunges two to three times a week isn’t just good for your muscles—it’s great for your brain too! These movements improve coordination and reaction time, keeping both your body and mind in sync. Exercises that mimic daily activities, like standing up from a chair or reaching overhead, help keep your brain and body working together smoothly.
Brain-Boosting Activities: Exercise That Makes You Think
Some activities challenge both your body and your mind at the same time, which is especially good for brain health. Sports like table tennis and badminton require quick thinking and decision-making, helping to keep your brain sharp. Dance-based exercises or tai chi, which involve learning new movements, also strengthen brain connections and improve focus and memory. The more we challenge our brain through movement, the better it stays at learning and adapting.
Exercise with Others for a Healthy Mind
Being around others and staying socially active is just as important as physical activity when it comes to brain health. Joining group activities like yoga, dance classes, or walking groups helps you stay motivated, reduces stress, and boosts your mood. Having regular social interactions also lowers the risk of memory decline and depression.
Group activities that involve teamwork—like pickleball, synchronized dance, or partner yoga—make your brain work harder by improving coordination, problem-solving, and quick thinking. Exercising with family members or younger people can also be beneficial. Older adults who participate in fitness programs with younger individuals often find themselves learning new skills, sharing experiences, and staying mentally engaged, which helps maintain cognitive abilities.
Exercise and learning go hand in hand when it comes to keeping your brain young. Trying new activities, like learning a dance routine, picking up a new sport, or even hiking on new trails, keeps your brain flexible and adaptable. Activities that require both movement and thinking, such as martial arts or rock climbing, challenge your brain to plan ahead, react quickly, and solve problems.
Beyond physical activities, keeping your brain engaged through hobbies, educational workshops, or new experiences also helps strengthen mental abilities. A combination of physical movement and continuous learning is one of the best ways to keep your brain healthy and active as you age.
Exercise isn’t just about staying fit—it’s one of the best ways to keep your brain working at its best. Regular movement, especially activities that challenge both the body and mind, can slow down memory decline, improve focus, and even lower the risk of brain diseases. Staying active with others and continuing to learn new things can further support brain health, helping you stay sharp, independent, and happy as you age. So, get moving and give your brain the workout it needs!
Combat Age-Related Loss of Muscle (CALM) 1.0 is the starter programme by Active Health, Sport Singapore that is suitable for seniors aged 60 and above to start learning and practising resistance exercises to build stronger muscle for a sharper mind. Grab your promotion bundle for
CALM 1.0 and 2.0 now here.