Page 201 - Mind Games The Aging Brain and How to Keep it Healthy

Regain an Agile Brain • 185

• Greater health benefits can be achieved by increas-
ing the amount (duration, frequency, or intensity) of
physical activity.

Moderate Physical Activity

Uses 150 calories per day or 1,000 calories per week

Minutes to Perform Activity
Activity to Burn 150 Calories

Washing and waxing car 45—60
Washing windows or floors 45—60
Walking 1-3/4 miles 35
Walking 2 miles 30
Running 1-1/2 miles 15
Bicycling 5 miles 30
Water aerobics 30

10 Tips For Developing an Exercise Program
Colleen Pierre, MS, RD, LN, an instructor in the Odyssey of
Aging program at Johns Hopkins University, suggests this
list as a safe way to begin to exercise.

1. Begin gently.
Start at the level that’s right for you. At any age, your
body will respond if you coax it. If you’re over 40,
overweight, smoke, or have a medical condition,
check with your doctor first.
2. Beginners start with every other day.

Your body needs recovery days to rest and get stronger.
3. Increase time gradually.
Each week, add a few minutes per day to your
workout. You’ll slowly get more fit, but your body
will hardly notice. No pain, plenty of progress!