woman dancing in an exercise class

Staying physically active is good for your heart and your brain at every age. In fact, it is one of the most important things you can do to stay healthy and lower your risk of problems like Type 2 diabetes, high blood pressure, stroke, some cancers, being overweight, osteoporosis, falls, anxiety, depression, and heart disease. Not being active is one of the top reasons for early death.

People can still get much fitter, stronger, more flexible, and better at balancing through exercise, even into their 90s. Experts say exercise can help the body release special chemicals that support brain cell growth and help keep the brain healthy too.

Staying Active:

  • Helps you burn calories and stay a healthy weight.
  • Makes you feel happier and less stressed.
  • Gives you more energy to do the things you want.
  • Helps you sleep better at night.
  • Keeps your joints, muscles, and bones strong.
  • Makes you flexible.
  • Gives you a feeling of doing something good and finishing what you started.
  • Improves your memory, attention, and makes your thinking clearer.
  • Makes you less likely to fall.
  • Lowers your chances of heart disease, diabetes, stroke, cancer, and Alzheimer’s.
  • Keeps you looking and feeling your best.
woman dancing in an exercise class

Staying physically active is good for your heart and your brain at every age. In fact, it is one of the most important things you can do to stay healthy and lower your risk of problems like Type 2 diabetes, high blood pressure, stroke, some cancers, being overweight, osteoporosis, falls, anxiety, depression, and heart disease. Not being active is one of the top reasons for early death.

People can still get much fitter, stronger, more flexible, and better at balancing through exercise, even into their 90s. Experts say exercise can help the body release special chemicals that support brain cell growth and help keep the brain healthy too.

Staying Active:

  • Helps you burn calories and stay a healthy weight.
  • Makes you feel happier and less stressed.
  • Gives you more energy to do the things you want.
  • Helps you sleep better at night.
  • Keeps your joints, muscles, and bones strong.
  • Makes you flexible.
  • Gives you a feeling of doing something good and finishing what you started.
  • Improves your memory, attention, and makes your thinking clearer.
  • Makes you less likely to fall.
  • Lowers your chances of heart disease, diabetes, stroke, cancer, and Alzheimer’s disease.
  • Keeps you looking and feeling your best.

EXPERTS SUGGEST:

Activity Helps Your Heart and Brain

Tips for Staying Active

20 to 30 minutes of aerobic exercise at a time, 3 to 5 days a week

20 to 30 minutes of aerobic exercise at a time, 3 to 5 days a week

Do resistance exercises 2 to 3 times a week.

Do resistance exercises 2 to 3 times a week.

Do flexibility exercises or “strength training” 2 to 3 days a week.

Do flexibility exercises or “strength training” 2 to 3 days a week.

Do balance exercises 2 to 3 days a week.

Do balance exercises 2 to 3 days a week.

Exercise Types

There are different types of exercise: aerobic, strength training, flexibility, and balance exercises. Research shows that all these exercises are good for you and should be part of your weekly routine.

If you haven’t been active, don’t worry. Any amount of activity is better than no activity. Every little bit of movement helps you feel better and stronger. You can do it!

If you haven’t been active, don’t worry. Any amount of activity is better than no activity.

Every little bit of movement helps you feel better and stronger. You can do it!

man and woman jogging in the park

Aerobic Exercise

Aerobic exercise is any type of physical activity that gets your heart beating faster and makes you breathe harder. Doing aerobic exercise makes your heart, lungs, and blood vessels send more blood and oxygen all over your body, even to your brain. It can make inflammation go down, protect your brain cells, make your memory and thinking better, and even lower your chance of getting Alzheimer’s disease.

Examples of Aerobic Exercises

  • Walking quickly
  • Climbing stairs or hills
  • Dancing
  • Biking
  • Swimming
  • Jogging
  • Playing sports, like pickleball or basketball
  • Aerobic and cardio exercise classes
Man getting weight resistance training from woman trainer

Resistance Exercises (Strength Training)

Resistance exercises help make your muscles stronger. Having strong muscles can improve your balance and make it easier to do daily activities, like walking or carrying groceries. Keeping your muscles strong can also lower your risk of falling and of getting hurt if you do fall. Some studies suggest that doing resistance exercises might even help you to think better.

Examples of Resistance Exercises

  • Carrying groceries
  • Lifting weights or heavy objects (like milk jugs)
  • Gripping a tennis ball
  • Using a resistance band
  • Push-ups or pull-ups
  • Some types of yoga
  • Pilates
man stretching during chair yoga class

Flexibility Exercises

Stretching and other flexibility exercises help your body move more freely. This makes it easier for you to do activities you like and lowers your chances of getting hurt. Being more flexible can also help you keep doing everyday things, like bending down to hug your grandchildren or checking over your shoulder while backing out of your driveway.

Examples of Flexibility Exercises

  • Stretching
  • Pilates
  • Yoga, tai chi, and qi gong
people taking tai chi class in a gym

Balance Exercises

Balance exercises help lower your risk of falls and feel less scared of falling by making you better at balancing and coordinating your movements.

Examples of Balance Exercises

  • Marching in place
  • Standing on one leg with or without eyes closed
  • Yoga, tai chi, and qi gong
  • Bosu ball activities
  • Walking on uneven surfaces like sand, grass, and trails
  • Standing from a seated position

SOME THINGS YOU CAN TRY

  • Join a gym or find another place to be physically active, like the mall.

  • Attend an aerobic exercise class, like Zumba or Jazzercise.

  • Take a yoga, Pilates, tai chi, or qi gong class.

  • Dance your heart out to your 4 favorite songs once a week.

  • Sign up for a ballroom dancing class.

  • Take the stairs instead of the elevator.

  • Stretch your muscles when you wake up and before you go to bed.

  • Schedule a weekly walking date with a friend.

Helpful Resources

FITNESS APPS

FITNESS PROGRAMS

Healthy Brain Topics