A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Keeping Your Brain In ShapeBrain 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. Â It's important to note that brain health is fluid, not fixed. Â |
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| Fluid, Not Fixed Our brains are impacted by many of
the same factors that affect blood pressure: - Exercise
- Sleep
- Stress
- Nutrition
- Environment
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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". |
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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. Â 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 to 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! |
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Brain & Body Exercise
Ideas - Stand up and down in a chair while counting back by 3's
- Toss and catch a ball while marching in place
- 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)
- Memorize a poem or scripture while walking
- Call off as many items as you can in a category while doing overhead presses (ex. Category= Capital
Cities)
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Challenging the Brain Using Fun
Technology One of the fun, brain-challenging tools I use with my 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 |
Take
Control! Regardless of your risk factors for cognitive decline, you have the power to strengthen your cognitive reserve. Start incorporating brain and body exercises today and take control of your brain health! |
Questions for the TrainerWhat's the best strength exercise for adults over 60? Â 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. How to do it:- Start
seated in a sturdy chair, feet flat on the ground, and shoulder-width apart.
- Engage your core and press through your heels to stand up, keeping your back straight.
- Slowly lower yourself back down to a seated position, with control. Repeat 10-15 times, several times a day.
- 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! Â Do you have a question that I could include in the newsletter? Â Email it to kristen@togetherwon.com, or fill out the form on the
TogetherWon website: |
 If you are interested in BODY, BRAIN, and BALANCE training, I offer in-home and remote training options.  For residents of Colorado Springs or Monument, I'm happy to meet with you and conduct a FREE BALANCE ASSESSMENT!  |
Homemade HummusIn honor of my hummus-loving husband, I'm including this recipe. Aaron often says, "Hummus is my love language". - 15 ounce can chickpeas garbanzo, rinsed and drained well
- juice from 1 lemon about 1/4 cup
- 3/4 teaspoon kosher or sea salt
- 1-2 cloves garlic
very finely minced
- 1/4 cup plain yogurt
- 3 tablespoons extra virgin olive oil plus more for drizzling
- 1/4 teaspoon smoked paprika
- minced fresh parsley
InstructionsIn a food processor or blender, combine the
chickpeas, lemon juice, salt, garlic and yogurt. Process for 1 minute, then open the food processor and scrape the sides. Process for another minute. While the processor is running, pour in the olive oil. Taste and check for smooth consistency. Â If the hummus is too thick, add 1 tablespoon of water. Just before serving, sprinkle with smoked paprika, fresh parsley and drizzle with additional olive oil. Serve with fresh vegetables, crackers, or bread slices. Â |
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