Did you know you can sharpen your brain and mind with low-impact exercises? Here’s how you can do it at home.
Exercise improves blood flow to the brain and reduces inflammation. Enhancing blood circulation to your brain can be achieved through simple activities like walking, which for 20-30 minutes daily can notably improve circulation. This not only strengthens the heart but also promotes cardiovascular health, crucial for adequate circulation. Therefore, exercise isn’t just about physical fitness but also overall well-being. Basic home exercises can significantly impact your health without the need for high-intensity activities.
Low-impact exercises offer numerous benefits, particularly for individuals unable to engage in high-impact workouts due to joint issues, past injuries, or excessive weight. It’s advisable to begin with low-impact exercises to avoid workout-related injuries before progressing to more intense routines.
Here are three low-impact exercises that can be easily performed at home to enhance brain and cognitive function:
Forearm Plank
Assume a plank position by resting on your forearms and knees, ensuring your shoulders are directly above your elbows and your hips align with your body from head to heels. Engage your entire body to counteract gravity, keeping your nose in line with your thumb to maintain a long neck. Prevent your shoulders from sagging by actively pulling them wide on your back, as strong back muscles are vital for core strength. Aim to hold this position for approximately 60 seconds. For an added challenge, gently jog your legs from side to side while keeping your core stable. This engages all parts of your abdomen, providing deep core strength and enhancing the strength of your back muscles.
Squat Jumps
Start by positioning your feet shoulder-width apart, ensuring your knees remain neither caved in nor bowed out. Maintain alignment with your kneecaps pointing between your big toe and second toe. Bend your knees until your legs form 45-degree angles, ensuring your chest remains higher than your hips. Next, initiate the movement by jumping upward from the squat position, focusing on a controlled landing to reduce impact on your knee joints. Land softly and slowly, ensuring your weight shifts back onto your heels before initiating the next jump. Exhale as you jump up and inhale as you return to the squat position. You can use your hands to assist in propelling yourself upward for added ease, or for an increased challenge, keep your hands behind your head, known as a prisoner squat jump.
Horizontal Redistribution of Weight
Assume a shoulder-width stance with toes slightly turned outward. Transfer your weight to the left side while gently bending the knee, then touch the side, ceiling, or feet with your hands. Shift your weight to the right side and repeat the movement. Alternate between sides for one minute, reaching out at varying speeds.