Dementia prevention: Simple ways to turn everyday activities into a workout
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In one of our previous posts, we discussed how performing chores around the house and engaging in other forms of physical activity may be linked to a reduced risk of developing dementia.
The researchers said that they have found three lifestyle factors that have strong links to a lower risk of getting dementia, and these are:
Researchers don't need to inform us that simple changes to our everyday habits and way of life can lower the risk of getting dementia and even other diseases as we age. We're already aware of that.
So there's no harm in giving it a shot, right? After all, these kinds of activities are quite productive in and of themselves!
If you're looking to make more lifestyle changes to your daily routine but don't know where to start, you've come to the right place!
Here, we’ll share with you some exercises you can do that will not only get your muscles moving and your hearts pumping, but will also improve brain function.
Doing household chores and simple exercises can reduce the risk of dementia. Credit: Newsweek.
According to west London general practitioner Dr Zakariya Waqar-Uddin, daily housework combined with some exercises might be quite beneficial for our cognitive abilities.
Here are some things he suggests doing:
Hoover power lunges
You can turn vacuuming into a leg workout by doing lunges as you clean.
As you take a step forward, bend both knees and lower them until the knee in front is at a 90-degree angle, and the knee in back is an inch off the floor.
Push off with both legs and step forward, lifting your back leg and bringing it forwards so that your back foot lands in a lunge position in front of you.
Lunges are one of the best leg exercises for older adults because they work a lot of muscles, especially those on the inside of the thighs that are hard to reach. They also strengthen the hamstrings and calves, which helps keep the knee joint stable and may make it less likely that the joints will strain or hurt.
Try to complete 5 sets of 10 repetitions, with breaks of 60-90 seconds in between.
You can also refer to the video below if you're looking for a guide on how to do the exercise properly and safely:
Credit: Wise Fitness Academy.
Washing squats
Doing chores like hanging up the laundry or emptying the dishwasher can be a workout in and of themselves, especially if you have a big family, but squatting while doing the chore is a great way to activate more muscles.
When emptying the washing machine or dishwasher, squat as low to the ground as you can while keeping good form, this means keeping your feet shoulder-width apart, your back straight, and sitting down on your bottom.
One of the best ways to keep your legs strong is to do squats. It works all of the leg muscles and gets the core moving.
It's also a movement you do throughout your day, like when you lift something or stand up a certain way. Always keep in mind that when picking up or moving something big, we never bend at the back. We use our stronger muscles, which are our legs and glutes (buttocks).
Try to complete 5 sets of 10 repetitions, with breaks of 60-90 seconds in between.
The video below shows how to perform the exercise correctly and safely:
Credit: Vive Health.
Single-leg surface cleaning
No matter how often we clean them, there are just some places around our homes that always seem to get dirty again. If we're going to stand around and wipe them all day, we might as well get some extra exercise from them, right?
Cleaning while standing up burns about four calories per minute, and cleaning while standing on one leg burns even more.
When doing chores around the house that require you to stand still, try doing it on one leg to make them work harder.
The exercise may look easy, but it requires good balance and strong muscles because you have to use your feet, ankles, legs, and core to stay standing.
Try to hold for 30 seconds on each leg and do each exercise three times, taking a 60-second break between each set.
The following video explains the proper and safe way to carry out the exercise:
Credit: National Institute on Aging.
Extra trips up the stairs
Carrying laundry, cleaning supplies, or other household goods up and down the stairs is a great way to burn a few extra calories. Add a couple more trips up and down the stairs to get your heart pumping.
Hold the object in front of you and make sure you can stay upright and see where you're going. Do a few trips up and down, keeping your back straight and your leg muscles tight with each step.
Holding the items in front of you strengthens your upper body and activates your core while squeezing your legs will build muscle and improve your balance.
Do five trips up and down for each area of laundry (socks/underwear, t-shirts, bedlinen, dresses/trousers and towels) if you want to achieve the 10,000 steps per day goal, which is the number that is generally advised.
There you have it, folks! These are only some of the simple exercises you can add to your daily household routine to make them more productive and improve your health as well.
As usual, we need to remind you that the information in this article is not meant to replace what your doctors tell you. When you do practise them, please do so with caution and just to the extent that you can!
If you need assistance with your mobility or general health, don't be afraid to get in touch with your doctor or any other healthcare provider.
Stay safe and healthy, members!
The researchers said that they have found three lifestyle factors that have strong links to a lower risk of getting dementia, and these are:
- Engaging in frequent and regular physical activities—such as jogging, running, yoga, stretching, and swimming—is thought to lower the risk of dementia by 35 per cent
- Various household chores like cleaning, sweeping, and putting things in order at home are said to lower the chance of getting dementia by 21 per cent
- Going out with family and friends and talking to other people is thought to lower the risk of dementia by 15 per cent
Researchers don't need to inform us that simple changes to our everyday habits and way of life can lower the risk of getting dementia and even other diseases as we age. We're already aware of that.
So there's no harm in giving it a shot, right? After all, these kinds of activities are quite productive in and of themselves!
If you're looking to make more lifestyle changes to your daily routine but don't know where to start, you've come to the right place!
Here, we’ll share with you some exercises you can do that will not only get your muscles moving and your hearts pumping, but will also improve brain function.
Doing household chores and simple exercises can reduce the risk of dementia. Credit: Newsweek.
According to west London general practitioner Dr Zakariya Waqar-Uddin, daily housework combined with some exercises might be quite beneficial for our cognitive abilities.
Here are some things he suggests doing:
Hoover power lunges
You can turn vacuuming into a leg workout by doing lunges as you clean.
As you take a step forward, bend both knees and lower them until the knee in front is at a 90-degree angle, and the knee in back is an inch off the floor.
Push off with both legs and step forward, lifting your back leg and bringing it forwards so that your back foot lands in a lunge position in front of you.
Lunges are one of the best leg exercises for older adults because they work a lot of muscles, especially those on the inside of the thighs that are hard to reach. They also strengthen the hamstrings and calves, which helps keep the knee joint stable and may make it less likely that the joints will strain or hurt.
Try to complete 5 sets of 10 repetitions, with breaks of 60-90 seconds in between.
You can also refer to the video below if you're looking for a guide on how to do the exercise properly and safely:
Credit: Wise Fitness Academy.
Washing squats
Doing chores like hanging up the laundry or emptying the dishwasher can be a workout in and of themselves, especially if you have a big family, but squatting while doing the chore is a great way to activate more muscles.
When emptying the washing machine or dishwasher, squat as low to the ground as you can while keeping good form, this means keeping your feet shoulder-width apart, your back straight, and sitting down on your bottom.
One of the best ways to keep your legs strong is to do squats. It works all of the leg muscles and gets the core moving.
It's also a movement you do throughout your day, like when you lift something or stand up a certain way. Always keep in mind that when picking up or moving something big, we never bend at the back. We use our stronger muscles, which are our legs and glutes (buttocks).
Try to complete 5 sets of 10 repetitions, with breaks of 60-90 seconds in between.
The video below shows how to perform the exercise correctly and safely:
Credit: Vive Health.
Single-leg surface cleaning
No matter how often we clean them, there are just some places around our homes that always seem to get dirty again. If we're going to stand around and wipe them all day, we might as well get some extra exercise from them, right?
Cleaning while standing up burns about four calories per minute, and cleaning while standing on one leg burns even more.
When doing chores around the house that require you to stand still, try doing it on one leg to make them work harder.
The exercise may look easy, but it requires good balance and strong muscles because you have to use your feet, ankles, legs, and core to stay standing.
Try to hold for 30 seconds on each leg and do each exercise three times, taking a 60-second break between each set.
The following video explains the proper and safe way to carry out the exercise:
Credit: National Institute on Aging.
Extra trips up the stairs
Carrying laundry, cleaning supplies, or other household goods up and down the stairs is a great way to burn a few extra calories. Add a couple more trips up and down the stairs to get your heart pumping.
Hold the object in front of you and make sure you can stay upright and see where you're going. Do a few trips up and down, keeping your back straight and your leg muscles tight with each step.
Holding the items in front of you strengthens your upper body and activates your core while squeezing your legs will build muscle and improve your balance.
Do five trips up and down for each area of laundry (socks/underwear, t-shirts, bedlinen, dresses/trousers and towels) if you want to achieve the 10,000 steps per day goal, which is the number that is generally advised.
There you have it, folks! These are only some of the simple exercises you can add to your daily household routine to make them more productive and improve your health as well.
As usual, we need to remind you that the information in this article is not meant to replace what your doctors tell you. When you do practise them, please do so with caution and just to the extent that you can!
If you need assistance with your mobility or general health, don't be afraid to get in touch with your doctor or any other healthcare provider.
Stay safe and healthy, members!
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