Julia VanTine R.D. - Ageless Brain: Think Faster, Remember More, and Stay Sharper by Lowering Your Brain Age

APPENDIX

THE AGELESS BRAIN STRENGTH-TRAINING WORKOUT

WHETHER YOU STRENGTH-TRAIN REGULARLY or have never even held a dumbbell, this total-body workout can help shape your muscles as it protects your brain. Our workout includes two routinesseated and standingand each routine features 10 simple exercises. Perform the seated routine twice a week for 2 to 3 weeks. When you have it down cold, switch to the more challenging standing routine. In another 2 to 3 weeks, return to the seated routine, but increase the challenge for as many of the moves as you can (weve offered ways to do that in each exercise).

After that? Keep up the good work, and strive to improve. For example, you might move up to the next dumbbell size, or add another set of 10 repetitions. Changing up your routine every so often doesnt just challenge your musclesit helps keep your brain nimble, too.

SEATED ROUTINE

For each exercise, perform two sets of 10 repetitions. If any of these moves feels too easy, increase the challenge by sitting on a blowup stability ball rather than a chair.

CHEST SQUEEZE

1. Sit up straight on a chair, with your feet flat on the floor and shoulder-width apart.

2. Hold a lightweight ball (or pillow) close to your chest. Squeeze the ball with your palms to contract your chest muscles. While continuing to squeeze, slowly push the ball in front of you at chest level until your elbows are almost straight. Bend your elbows and pull back to the chest. That is 1 rep.

To challenge your brain (and body) even more : For even more of a challenge, lift one foot from the floor.

SHOULDER RETRACTION

1. Sit up straight on a chair, with your feet flat on the floor and shoulder-width apart.

2. Make a fist, with your palms facing the floor. Push your arms out in front of you at chest level. Do not completely straighten your elbows. Bend your elbows and pull them back, squeezing your shoulder blades together, slightly behind your torso. Hold for 3 seconds. That is 1 rep.

To challenge your brain (and body) even more : For even more of a challenge, lift one foot from the floor.

CURL AND PRESS

1. Sit up straight on a chair, with your feet flat on the floor and shoulder-width apart.

2. With your right elbow close to your body and your forearm extended out to the side, hold a dumbbell of 3 pounds in your right hand, palm up. Curl your arm up to a biceps curl. When you reach shoulder height, continue to push your arm up and over your head. Slowly bring the weight back down to the starting position. That is 1 rep.

3. Repeat on the other side.

TRICEPS EXTENSION

1. Sit up straight on a chair, with your feet flat on the floor and shoulder-width apart.

2. Grip a dumbbell of 5 or more pounds with both hands. Lift your arms straight up overhead. Keep your elbows slightly bent. Pause for a moment, then bend your elbows, lowering the weight behind your head so that your elbows are at 90 degrees. Straighten your arms and return to the starting position. That is 1 rep.

To challenge your brain (and body) even more : Perform the exercise using just one arm at a time.

LEG TAPS

1. Sit up straight on a chair, with your feet flat on the floor and shoulder-width apart. Place a ball or another object about 6 inches in front of you on the floor.

2. Lift your right foot and tap your toes on the top of the ball. Then take your foot back down and tap the floor. That is 1 rep. Do this as fast as you can for one set.

3. Repeat on the other side.

To challenge your brain (and body) even more: Switch feet back and forth as you tap.

LEG EXTENSIONS

1. Sit up straight on a chair, with your feet flat on the floor and your knees together.

2. Squeeze your right quadriceps as hard as you can to straighten your leg, foot flexed. Hold for 3 seconds. Bend your knee, lowering your foot until you lightly touch the floor. That is 1 rep.

3. Repeat on the other side.

THIGH SQUEEZE

1. Sit up straight on a chair with your feet flat on the floor and shoulder-width apart.

2. Place a ball or pillow between your knees. Squeeze the ball by contracting your inner thighs as much as you can. Hold for 3 seconds. That is 1 rep.

THIGH PUSH

Note: Start with the lowest-tension resistance band available. As you get stronger, you can progress to a band with more tension.

1. Sit up straight on a chair with your feet flat on the floor.

2. Place a resistance band around your mid-thighs. Lift your right foot slightly off the floor and step out to the right side. Tap your toe on the floor. Hold for 3 seconds. Then bring your foot back to the starting position. That is 1 rep.

3. Repeat on the other side.

ABS ROTATION

1. Sit up straight on a chair with your feet flat on the floor and shoulder-width apart. With both hands, hold a 3- to 5-pound dumbbell in front of your chest, arms extended and elbows slightly bent.

2. Contract your abs and rotate your torso to the right, keeping your hips facing forward. Contract your abs to bring yourself back to the center, then rotate to the left. That is 1 rep.

To challenge your brain (and body) even more : Lean back slightly to work your abs a little more.

BACKWARD LEAN

1. Sit up straight on a chair with your feet flat on the floor and shoulder-width apart. Cross your arms in front of your chest.

2. Contract your abs. Lean back as far as you can while keeping your feet on the floor. Hold for 3 seconds. Return to the starting position and repeat. That is 1 rep.

To challenge your brain (and body) even more : Lift one foot a few inches off the floor as you lean back.

STANDING ROUTINE

Note: Some of these exercises require dumbbells. To start, use dumbbells that weigh 3 to 5 pounds (or use 12-ounce water bottlesfull, of course). As you get stronger, you can increase the weight of your dumbbells. For each exercise, perform two sets of 10 repetitions.