Aging means significant changes to both your body and your mind. Just as it’s important to build muscle to combat osteoporosis and watch your diet to combat high blood pressure, measures can be taken to prevent mental deterioration as well.

A report published in The Lancet medical journal states that 4 out of 10 cases of dementia are preventable.  Dr. Meredith Bock, Chief Medical Officer at Remo Health, says that even just 30 minutes of exercise a day can decrease your likelihood of encountering this kind of cognitive deterioration. And it doesn’t need to be heavy-duty weight lifting.  Try these three exercises to sharpen your body and your mind. 

Walking

Walking is a low-impact exercise that’s accessible to many physical abilities. Plus, it comes with a lot of options. You can walk outside and get some fresh air, walk on a treadmill during bad weather, or use a walking pad to get steps in while you work on the computer. 

Bock recommends walking with people to add a social component to the activity. “Walking with people several times a week can be a wonderful way to stay connected with friends on a regular basis and hold each other accountable with shared fitness goals,” she says. Even if you can’t physically be with them, talking on the phone during a walk achieves a similar feel. 

Tai Chi

Tai Chi is another very accessible exercise that stretches out the body and promotes a mind-body connection through breathing exercises. Best of all, it can be done almost anywhere, outdoors in a scenic spot, in a hotel while traveling, or at home. 

Bock says, “Trying Tai Chi at a neighborhood park is a great way to learn a new low-impact exercise while focusing on deep breathing and meditation.”

Gardening

“If people enjoy gardening, this can be a great way to get some physical activity and enjoy nature,” says Bock. This is a great way to get exercise in while accomplishing something else. If you struggle to find the time to fit in daily exercise, pairing it with a hobby like gardening is efficient and enjoyable.

Pickleball 

“Pickleball is a great way to socialize! It is a trendy sport that is quickly growing in popularity and, due to its intergenerational appeal, it is a perfect way for families of all ages to play together or with their friends,” says Bock. 

Pickleball is a trendy sport that’s popped up all over the country. There are many dedicated courts but you can also bring pickleball paddles to tennis courts to play most anywhere. Having a playing partner will also keep you accountable for regularly getting out on the court.  

The most important piece is consistency. Regularity is the key to combating dementia and other effects of aging, no matter what exercise you’re doing. 

“The biggest tip I have is to keep in mind that small actions will build up over time and being physically active is a great way to take care of your brain health,” says Bock. “Remember – it’s never too late to reduce your risk of dementia.