ESPNew research suggests physical activity may be particularly important for protecting cognitive health among Hispanic adults. But what kind of exercise should you do? Activities that raise your heart rate are important, but adding movements that require balance, coordination and concentration can give your brain a little work at the same time. Here’s how:
The 20-Minute Brain-Body Routine
• 3 minutes — March & Reach
March briskly in place while swinging your arms. After a minute, alternate reaching your opposite hand toward the ceiling as each knee comes up.
Gets your heart pumping while requiring coordination.
• 4 minutes — Sidestep + Cross
Step right, bring your left foot over; step left and bring your right foot over. Once comfortable, add opposite-arm movements. Speed it up gradually.
Challenges coordination, rhythm and cardiovascular fitness.
• 4 minutes — Sit, Stand & Balance
Sit in a sturdy chair and stand without using your hands if you're able. After standing, balance briefly on one foot before sitting again. Alternate feet.
Builds leg strength while adding a balance challenge.
4 minutes — Dance Break
Put on one favorite song and move. Change directions, add different steps and try not to repeat the same movement continuously.
The changing patterns make your brain participate, too.
3 minutes — Heel-to-Toe Walk
Walk slowly in a straight line, placing the heel of one foot directly in front of the toes of the other. Turn around and repeat. Have a wall or sturdy counter nearby if needed.
Works balance, concentration and body awareness.
• 2 minutes — Cool Down + Crossbody Reach
Slow your breathing while gently reaching your right hand toward your left side, then left hand toward your right. •• • • Finish with easy shoulder and neck movements.
