Boost Your Brain: The Power of Exercise and Healthy Eating

Regular physical activity is great for your heart, muscles, and bones. But did you know it’s also good for your brain?

Being active can help you think more clearly, learn better, solve problems, and maintain emotional balance. It can boost your memory and lower feelings of anxiety or depression.

Staying active regularly can also reduce the risk of cognitive decline, like dementia. One study shows that adults who are inactive are almost twice as likely to experience cognitive decline compared to those who are active.

Exercise can improve your sleep, make you feel better, lower the risk of some common cancers, and even extend your life.

You don’t need to be a fitness expert to enjoy these benefits. No matter your age or fitness level, any amount of activity can make a difference.

What You Can Do

Some brain health benefits from physical activity start right after a session of moderate-to-vigorous exercise.

For the most benefit, adults should aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week. This doesn’t have to be done all at once. For example, you can do 30 minutes of moderate exercise 5 days a week or break it into smaller sessions throughout the day.

In addition to aerobic activity, all adults should do muscle-strengthening exercises at least two days a week. Adults aged 65 and older should also include balance activities about three times a week. Here are some tips to help you stay active.

Follow Adult Weekly Physical Activity Recommendations:

• 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise weekly.

• Muscle-strengthening exercises at least two days a week.

Balance activities about three times a week for adults 65 and older.

Dance at Home

Turn on some music and dance. Twisting and moving to the beat is a fun way to get active.

Take Active Breaks

Break up long periods of sitting with physical activity. For instance, squat or march in place during TV commercials. Try standing on one leg to improve balance.

Incorporate Activity Into Your Routine

When shopping, park farther from the entrance and walk the extra distance. Inside the store, take a lap around before starting your shopping. Choose stairs over elevators, or get off public transit one stop early and walk the rest of the way. If you already walk regularly, try carrying light weights to add a challenge.

Walk Your Dog

Dogs make great exercise companions. Studies show dog owners walk about 22 minutes more daily than non-owners. Try extending your usual walks with your dog.

Remember, even small amounts of activity add up. Everyday tasks like raking leaves, mowing the lawn, or vacuuming also count toward staying active.

To get started, track your daily activities for one week. Identify times during the day when you can add physical activity and make it a consistent part of your schedule. Explore more tips to fit activity into your daily routine.

How Healthcare Providers Can Help

Healthcare providers play a key role in supporting patients to become more physically active for better health.

They can:

• Teach patients about how physical activity benefits both physical and mental health.

• Motivate patients to move more and reduce the time spent sitting.

• Encourage adults who cannot meet physical activity guidelines to engage in any regular activity they can manage. For example, patients with cognitive challenges may benefit from walking with caregivers instead of alone.

• Recommend programs like SilverSneakers, EnhanceFitness, and Fit and Strong, which can help older adults overcome barriers to staying active.

• Link patients to resources that promote physical activity.

Only 1 in 10 Adults Get Enough Fruits or Vegetables

Eating plenty of fruits and vegetables can lower the risk of major health problems, such as heart disease, type 2 diabetes, certain cancers, and obesity. Despite these benefits, most adults do not consume the recommended amounts.

Only 9% of adults meet the recommended intake for vegetables, and 12% meet the recommended intake for fruit. Men, young adults, and those with lower incomes are less likely to meet these recommendations.

The study also showed differences between states. The percentage of adults meeting fruit or vegetable recommendations ranged from 6% in West Virginia to 16% in Washington, DC.

There were no significant differences between racial or ethnic groups in meeting vegetable recommendations overall. However, in 10 states, a higher percentage of Hispanic and non-Hispanic Black adults met fruit intake recommendations compared to non-Hispanic White adults.

Overcoming Barriers to Eating Fruits and Vegetables

Efforts are needed to tackle the challenges that keep people from eating enough fruits and vegetables. Studies have shown that high costs, limited availability, and a lack of time for cooking or preparation are common obstacles.

Here are some strategies to improve access to fruits and vegetables:

• Launch or expand farm-to-institution programs in childcare centers, schools, hospitals, workplaces, and other facilities.

• Increase access to stores and markets that offer fresh, high-quality produce.

• Ensure cafeterias and food service venues at worksites, hospitals, and universities provide fruits and vegetables.

How Much Do You Need?

The amount of fruits and vegetables recommended varies by age and sex:

• Adult women should aim for at least 1½ cups of fruit and 2½ cups of vegetables daily.

• Adult men should aim for at least 2 cups of fruit and 3½ cups of vegetables daily.

Tips for Adding More Fruits and Vegetables

• Add Color to Your Plate: Prep extra fruits or vegetables at once and freeze the leftovers for future meals.

• Choose Frozen or Canned Options: They’re convenient, affordable, and just as nutritious.

• Increase Fruit Intake: Many adults eat fruit at breakfast. Add more by having an apple or banana as an afternoon snack.

• Add More Vegetables: Most adults eat vegetables at dinner. Include more by adding them to your lunch sandwich or packing snacks like carrot sticks or cherry tomatoes.

For more ideas on eating a healthy, affordable diet, visit MyPlate Plan. Discover simple ways to eat more fruits and vegetables every day.