As the population ages, Alzheimer’s disease and related dementias and other neurodegenerative diseases are on the rise. These conditions can make independence harder, but exercise can protect your brain.  Aerobic exercises such as walking, jogging and bicycling can improve brain health, size and function. Research has shown that strength training may offer similar benefits. Because weak muscles are linked with worse brain health, muscle-strengthening can be a helpful part of your longevity toolkit.

How strength training supports brain health

Strength training can improve your focus and attention span while you build muscle. Your brain also gets a workout when you control your muscles, breathing and form as you exercise. Lifting weights or doing bodyweight exercises (called resistance training) helps your body get rid of harmful, inflammatory substances and the amyloid beta plaques that are a hallmark of Alzheimer’s disease. Strength training also enhances your blood flow. Improved blood flow can bring more oxygen and nutrients to your brain.  You’re also likely to get better sleep too (and strength training helps your brain remove metabolic waste while you’re resting).

How to add strength training into your life

If you want to add brain-boosting strength training into your routine, make sure you talk to your doctor first. They will know what is best for you based on your specific medical history. Then, start low and go slow! Begin with one set of six to 10 repetitions of each exercise with just your body weight. As you get used to the workout, you can begin to add other exercises with small amounts of weight. Remember to breathe: Exhale as you lift or push and inhale as you lower.

Try these exercises at home

Chair sit-to-stand

• Sit in a stable chair placed against a wall to prevent slipping.
• Set your feet shoulder-width apart, with your arms crossed over your chest.
• Stand up fully without using your hands for balance, then lower back to the chair in a slow, controlled manner.
• Breathe out as you stand and in as you sit.

Wall pushups

• Stand an arm’s length from a wall.
• Place your hands on the wall at a height even with your shoulders.Bend your elbows in a slow, controlled manner and lean toward the wall.
• Breathe out as you push away from the wall, in as you return to standing.

Calf raises with chair

• Hold on to a chair for balance and place your feet shoulder-width apart.
• Raise yourself onto your toes as high as you can comfortably. Pause, then lower down slowly.
• Breathe out as you raise yourself and in as you lower your heels.

Strength training just a few times a week can help your muscles and your mind stay strong for life.