Brain Exercises for Seniors: Build Cognitive Reserve

The best brain exercises for seniors combine movement with a mental challenge, because pairing the two is one of the most powerful ways to build cognitive reserve. That's why brain training is a key part of how I think about exercise for brain health.

Brain health refers to the overall well-being and functioning of the brain, including the ability to think clearly, remember things, learn, and manage emotions. It involves maintaining mental sharpness, emotional balance, and preventing cognitive decline as we age. Brain training is a key component of my training practice because the health of the brain impacts the entire body. It's important to note that brain health is fluid, not fixed.

Can You Improve Your Brain Health as You Age?

Yes, because brain health is fluid, not fixed. Our brains are impacted by many of the same factors that affect blood pressure:

1. Exercise
2. Sleep
3. Stress
4. Nutrition
5. Environment

Understanding how these factors affect our brains also brings the empowering realization that we can influence our brain health! While the brain's ability to change decreases with age, we can still actively promote change and build what's known as "cognitive reserve."

What Is Cognitive Reserve?

Cognitive reserve is the brain's capacity to handle challenges like aging or injury by using alternative methods to maintain normal thinking and memory functions. It helps the brain stay resilient and adaptable over time. When our cognitive reserve is high, our brain can function at a higher level even when faced with natural aging, brain injury, or diseases such as dementia.

How Do You Build Cognitive Reserve?

Most people know that doing puzzles like Sudoku can help build cognitive reserve. However, many don't realize that exercise is also a highly effective way to boost brain function. Best of all, when you combine mental and physical exercises, it becomes the most powerful way to build cognitive reserve. This is because pairing movement with mental challenges creates the most new neural pathways!

5 Brain and Body Exercise Ideas

For a step-by-step example, try the Rule-Switch March. Here are more ideas:

1. Stand up and down in a chair while counting back by 3's
2. Toss and catch a ball while marching in place
3. Assign different exercises to a number and have someone call off the numbers while you do the exercises (ex. curls = 1, squat = 2, side-arm raise = 3)
4. Memorize a poem or scripture while walking
5. Call off as many items as you can in a category while doing overhead presses (ex. category = capital cities)

Challenging the Brain Using Fun Technology

One of the fun, brain-challenging tools I use with my in-home personal training clients are "Rox Pro" lighted pods. I program the pods to create various mental and physical challenges. They can also be purchased for personal use. If you're interested, check out the following links:

• Blaze Pods
• Rox Pro

It's Never Too Late to Build Cognitive Reserve

Regardless of your risk factors for cognitive decline, you have the power to strengthen your cognitive reserve. Start incorporating brain and body exercises, like these dual-task walking exercises, and take control of your brain health!

Questions for the Trainer

What's the best strength exercise for adults over 60?

A "best" exercise always depends on the individual and their abilities. That being said, a fantastic exercise for most people over 60 is the sit-to-stand exercise. It's simple, functional, and helps build strength in the legs, glutes, and core, which is essential for daily activities like standing up from a chair or bed. Our free 30-second chair stand test uses the same movement to measure your leg strength.

How to Do It

1. Start seated in a sturdy chair, feet flat on the ground, and shoulder-width apart.
2. Engage your core and press through your heels to stand up, keeping your back straight.
3. Slowly lower yourself back down to a seated position, with control. Repeat 10–15 times, several times a day.
4. Hold a heavy object in your hands for added challenge.

Benefits

• Improves leg strength, balance, and mobility.
• Helps maintain independence in daily tasks.
• Requires no equipment and is easy to do anywhere.

For additional strength, exercises like lunges, modified push-ups, and resistance band exercises are also great options!