Regular physical activity is one of the best things you can do for your brain and body. Staying active can reduce stress, improve wellbeing, and help keep up with the demands of caring or living and coping with symptoms of dementia. The key is finding activities you enjoy and making them part of everyday life.
Exercise comes in different forms, and each has unique benefits.
Aerobic (cardio) exercise
These activities raise your heart rate and make you breathe faster. Aerobic exercise has benefits on mood, sleep, physical health, and even memory and thinking. Examples include brisk walking, cycling, swimming, and jogging. You can turn vacuuming, sweeping, or raking the leaves into aerobic exercise too!
Strength (resistance) training
Strength-based activities help build muscle and improve bone health, which can reduce the risk of injuries and falls. Examples include lifting weights, using exercise bands, or lifting your own bodyweight. Strength training can also be incorporated into daily activities such as carrying shopping basket/bags rather than using a trolley, getting up from a chair without using your arms, or climbing stairs. A physiotherapist, exercise physiologist, or trained instructor can help tailor a safe program, especially if you are new to this type of exercise.
Flexibility and movement
Keeping joints moving and muscles stretched helps you move more freely and reduces discomfort or injury. Activities such as yoga, tai chi, pilates, dancing, or bowls help maintain flexibility. These can be enjoyable ways to stay active socially as well as many classes are available across the country.
Balance
The ability to balance well reduces the risk of falls and helps with confidence moving around in everyday life. Balance exercises include safely challenging your ability to balance with sideways walking, heel raises, and safely practicing finding your ‘toppling point’ (the point just before you lose your balance) and increasing the time you can hold this pose. Balance and strength work best together, and improvements can happen quickly with regular practice. Physiotherapists and exercise physiologists can help with this.
Making exercise part of everyday life
Australian exercise guidelines suggest aiming for at least 30 minutes of moderate intensity activity on most (preferably all) days. Moderate intensity means you’re exercising hard enough to raise your heart rate and break a sweat. If you currently don’t do much exercise, start small; even 10-15 minutes once or twice a day can make a meaningful difference. Walking the dog, taking stairs instead of the lift, or gardening, all count. Do exercise that you enjoy. You’re much more likely to continue with the exercise if you enjoy it. Many people find it more enjoyable to exercise with others – joining a group, a sports team, or having a regular walking buddy can help exercise become routine. Read more about making exercise part of everyday life with our news item on ‘An exercise snack’ and understand the role of an exercise physiologist in ‘What an exercise physiologist can do for you’.
It is always good practice to see your doctor before starting to exercise, especially if you haven’t been exercising consistently for a while. And remember, if you feel faint, dizzy or pain, stop and talk to your doctor.
Aim to exercise every day
- Do at least 30 minutes of moderate intensity physical activity on most, preferably all, days.
- Exercise hard enough to raise your heart rate and break a sweat.
- If you find 30 minutes difficult right now, start with just 10 minutes once or twice a day. After 2 weeks, increase to 15 minutes twice a day.
- Over the course of the week, try to incorporate different types of activities.
- If you prefer not to exercise on your own, join an exercise group or find an exercise buddy.
- When starting a new, or getting on to an old exercise regime, always consult with your GP first.
Photo: Gabin Vallet via Unsplash.
