Recognize exercise as the most impactful intervention for health, considering it a ‘panacea’ and medicine, with muscles acting as ‘pharmacies’ that release beneficial compounds.
Engage in a minimum of three hours of aerobic exercise per week at a ‘zone two’ intensity (around 65% of your maximum heart rate), where you can converse but are slightly out of breath, to increase brain gray matter, grow new brain cells in the hippocampus, and improve mitochondrial function for more energy.
Incorporate 20 minutes of high-intensity training per week (Zone 4 or 5, ‘death zone’) to significantly benefit cancer outcomes and brain health by increasing natural killer cells that destroy circulating tumor cells and providing a massive blood shunt to the brain.
Recognize strength training as a fundamentally important part of exercise, as it increases muscle mass (which declines after age 40), stores mitochondria for energy, stabilizes the body, and releases myokines that positively impact the brain (preserving synapses, neuron survival, hippocampus growth) and other organs.
Perform strength training at least two days a week, focusing on compound movements like squats, bench presses, and walking lunges, which engage multiple muscle groups simultaneously to maximize benefits like increasing gray matter, rather than isolated ‘aesthetics’ exercises.
If new to strength training or sedentary, begin with bodyweight exercises (calisthenics) like pushups or follow beginner workout videos online, rather than feeling intimidated by gym weights, as any starting point can yield significant gains.
Consciously prioritize daily physical activity, especially as you get older, to counteract sedentarism and maintain good brain and heart health; aim for at least an hour of walking daily as a minimum.
If currently inactive, begin with simple movements like walking for 10 minutes a day, even on hills, as any activity will make a difference and provide benefits for brain health and mood.
Shift your primary motivation for exercise from aesthetics to brain health, overall health outcomes, and longevity, as these are the most profound and lasting benefits.
Engage in exercise to help express BDNF and other neurochemicals, which are directly correlated with improved mood and can help combat depression by changing the brain’s structure.
If experiencing low energy, engage in ‘zone two’ aerobic training, as it specifically trains the mitochondria (the cell’s powerhouse) to work better, function more efficiently, and create more energy.
Recognize that ‘Zone 2’ exercise (65% of maximum heart rate) is individualized; for someone less metabolically fit, this might be a fast-paced walk, while for others it could be an easy jog, cycling, or using an elliptical.
Discover forms of physical activity that you genuinely love and find enjoyable to ensure consistency and make exercise a sustainable, regular part of your routine without it feeling like a chore.
Understand that conditions like Alzheimer’s disease accumulate from your 20s, 30s, and 40s, and dementia is not an inevitable part of aging; proactively prioritize lifestyle factors like exercise, sleep, stress management, and food for long-term brain health.