Walking is a great way to begin an exercise program. Make 30 minutes per day a goal but begin slowly with shorter strolls. Walk briskly enough to feel a little breathless.Cognitive science learning walking helps keep brain cells healthy by delivering more blood and oxygen. The american heart association recommends working up to 150 minutes of moderate-intensity aerobic physical activity (brisk walking) every week.Cognitive science learning if you are able, try a more vigorous aerobic activity such as jogging or running, for 75 minutes each week. An exercise routine

Add strength training and flexibility exercises to your aerobic activities to make your exercise plan more effective.Cognitive science learning strength training will increase muscle mass and bone density, as well as decrease body fat. It can lead to longer-lasting blood pressure control.Cognitive science learning resistance training also helps increase muscle mass and helps in controlling weight. Include exercises such as squats, lunges, leg lifts, push-ups, planks and numerous core-strengthening exercises.Cognitive science learning be sure to involve exercises that strengthen every major muscle group. Avoid injuries

Older adults are more prone to injury during exercise because of certain degenerative and elasticity changes in the body.Cognitive science learning it is always a good idea to check with your physician before beginning any exercise program. Balance may not be what it once was, and some medications can affect exercise performance.Cognitive science learning be sure to avoid doing the same movement too often to prevent overuse injuries. Balance exercises

• back leg raises – stand behind a sturdy chair and grip it for balance.Cognitive science learning breathe in; then, breathe out while slowly lifting one leg directly back without bending your knee or pointing your toes. Don’t lean forward.Cognitive science learning keep the leg you are standing on slightly bent. Hold for one second and then repeat this10 times. Repeat with the other leg 10 times.

• side leg raises – again, stand behind a sturdy chair with feet slightly apart.Cognitive science learning breathe in; then breathe out while slowly lifting one leg out to the side. Keep your back straight and your toes pointing forward. Keep the leg you are standing on slightly bent.Cognitive science learning hold for one second and then repeat this10 times. Repeat with the other leg 10 times.

Many adults in the US consume more than double the recommended daily allowance of sodium, which can lead to hypertension and cardiovascular disease.Cognitive science learning most of this high sodium comes from pre-packaged foods. Read labels to watch for high sodium and artificial ingredients. Reduce the amount of white starches and refined sugars in your diet, as it can cause increased appetite and cravings.Cognitive science learning stay socially active

Some cognitive decline is a normal part of aging; however, one in eight older adults (aged 65+) in the US has alzheimer’s disease!Cognitive science learning studies have shown a lifestyle that includes cognitive stimulation through learning slows a decline in brain function. Keep challenging your mind by learning something new.Cognitive science learning take dance lessons; learn a new language; attend lectures; learn to play a musical instrument; read consistently; play word games or puzzles.Cognitive science learning reduce stress

We cannot avoid stressful situations entirely, but we can learn better techniques to cope with them. Talk to a loved one or counselor if you have stress.Cognitive science learning try some relaxation techniques, such as breathing exercises, yoga, tai chi, or meditation. Keep things in perspective and try to accept and adapt to the things you cannot change.Cognitive science learning in conclusion