The following list offers advice on what the research shows works

best:

 ✓ Running counts more. Studies have confirmed that aerobic

activity leads to more benefits from your brain than activities

that focus on concentration or toning, like meditation and

yoga (see Chapter 10 for more on these topics). As people

grow older, the human brain begins to lose tissue, which

results in deterioration of cognitive skills. Aerobic exercise

is one clear way to delay and in some cases even reverse the

effects that age and injury have on the brain.

 ✓ Age matters. Studies have found that exercise in young adults

improves memory when learning new things. Exercise acts

to consolidate the new and incoming information. As you get

older and perhaps exercise less, you supplement physical

activities with cognitive ones (see Chapters 15 to 17). But

keeping up with exercise as you get older is crucial. You may

notice changes to your memory, and exercise is key to pre-

serving your ability to recall. Even 20 to 30 minutes each day

can prevent memory decline over time.

 ✓ Keep it beating. The key to picking an exercise activity for

brain reasons is to keep your heart rate up for the duration of

the activity. For this aerobic activity you need to use oxygen to

create energy. Aerobic activities include keeping your heart-

beat constant throughout the activity, rather than at short

bursts. Examples include running, cycling, and swimming. If

you want to boost your brain power, get started on aerobic

exercise

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