Overview
- The recommended routine pairs regular aerobic activity—about 30 minutes on most days—with twice-weekly resistance training linked to improved executive function in studies reported by JAMA Network Open.
- Aerobic exercise is described as boosting cerebral blood flow, while strength work may reduce neuroinflammation and support synaptic health, according to the summaries of recent research.
- Learning a complex new skill such as a language, musical instrument, ceramics, or programming engages multiple brain systems and promotes durable neuroplastic changes.
- Short daily mindfulness practices of 10–15 minutes are associated with lower cortisol and structural changes in the prefrontal cortex that can enhance attention.
- Coverage also notes that processing speed often slows in the 70s yet adaptability persists, with experts advising structure, sleep rituals, and sustained curiosity to build cognitive reserve.