The Better Brain Solution: How to Start Now--at Any Age--to Reverse and Prevent Insulin Resistance of the Brain, Sharpen Cognitive Function, and Avoid Memory Loss by Steven Masley M.D

Author:Steven Masley, M.D.
Language: eng
Format: epub
Publisher: Knopf
Published: 2018-01-02T00:00:00+00:00

Step 1: Get Moving

Step 1 is for people who don’t exercise at an aerobic level—those with no regular workout routine. If this is you, perhaps you get some form of light exercise like walking the dog or the occasional bike ride, but you never huff and puff, you don’t break a sweat, your heart doesn’t pick up the pace when you move, and you stroll instead of walk. In addition, any person with a heart rate recovery of less than 25 beats per minute during fitness testing should also start with Step 1. (See the box “Heart Rate Recovery: Why It Matters” on this page for more information on calculating your heart recovery rate.)

The Better Brain Solution exercise plan features increasingly intense phases of aerobic activity. Step 1, however, focuses solely on getting you moving and helping you increase your capacity for brain-boosting exercise. Here is your plan:

• Start by counting your daily steps. Get a high-tech fitness tracker or old-school pedometer (whatever you’re more comfortable wearing and using), or just take a walk, if you have a regular route around home or work, and count miles walked. Your goal is to build up to 10,000 steps per day, which is the equivalent of walking four to five miles. If you are inactive, your baseline may be only 2,000 to 3,000 steps per day (about one mile), and it likely will take a few weeks to reach your daily 10,000. Try adding an extra 2,500 steps (an extra mile) each week until you are walking 10,000 steps per day. Or anticipate that you walked the equivalent of one mile while at home and work, and build up to taking a four-mile walk on your own. People who are active at home or work will likely find it much easier to count steps than miles.

• After you reach 10,000 steps per day consistently, it’s time to “step” it up and move on to Step 2. If 10,000 seems like a staggeringly high number, keep this in mind: every step counts toward this goal, and you’re probably already doing about a third of that amount—when you’re walking down your sidewalk to pick up the newspaper…when you’re going to the car…when you’re shopping in the supermarket.

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