Walking is one of the simple forms of exercise but brings many benefits to brain health, especially in the elderly. When walking, especially at high speed, blood flow to the brain increases, helping to provide more oxygen and nutrients to nerve cells. Thanks to that, this activity can support improving memory, reducing stress, promoting the formation of new nerve connections and improving mood.
Fast walking intervals
Fast walking in intervals creates greater challenges for the cardiovascular system than walking at a steady pace. This helps increase blood flow to the brain, contributing to improving cognitive function and brain health.
Walk fast for 1 - 2 minutes. Then, slow down, walk comfortably for 2 - 3 minutes. Alternate two levels of intensity throughout the workout.
Walking on uneven surfaces
Walking on surfaces such as dirt roads, lawns, gravel or beaches helps activate more neural networks than walking on flat surfaces. This activity enhances the ability to feel the body's position in space, while training coordination and balance.
Choose a surface that is not flat but safe, without obstacles. Stand straight, 2 legs as wide as your hips, gently stretch your abs. Start walking at a slow and steady pace. Keep your eyes straight ahead instead of looking down at your legs to maintain posture and balance.
