Physical Activity, Sedentary Behaviour, and Sleep

⏱ 3 min read

Physical activity 

Many scientific studies have shown that exercise is great for the brain. It helps to release chemicals in the brain that are responsible for maintaining and improving brain health. There are many reasons to exercise, such as: improved bone health, lower risk of heart disease, improved mood, and decreased risk of falling, to name a few examples. Maintaining your brain health is just one more good reason to exercise.

Studies have found that people who exercise the most throughout mid-life have the lowest chance of developing dementia when they get older. Both aerobic exercise (like running, jogging, or brisk walking) and resistance training (muscle strengthening exercises) have been linked with better brain function immediately after exercise, as well as over longer periods of time. 

The Canadian 24-Hour Movement Guidelines for Adults Aged 18-64 and 65+

The Canadian Society for Exercise Physiology (CSEP) outline specific recommendations for all adults over the age of 18 to move more, reduce sedentary time, and sleep well. Participation in a range of physical activities (e.g., weight-bearing/non-weight bearing, sport and recreation) in a variety of environments (e.g., home/work/community; indoors/outdoors; land/ water) and contexts (e.g., leisure, transportation, occupation, household) across all seasons is recommended. All adults should limit long periods of sedentary behaviour and practice healthy sleep hygiene (routines, behaviours, and environments conducive to sleeping well).

Physical Activity

• Accumulate at least 150 minutes of moderate to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.
• Add muscle and bone-strengthening activities using your major muscle groups, at least two days per week.
  
• Include several hours of light physical activities, including standing.

For those 65+ years of age with mobility issues, activities to enhance balance to prevent falls are also recommended.

Remember, the key to any exercise program is to find something you enjoy so that the odds increase that you’ll stick with it.

Sleep 

Get 7 to 9 hours of good-quality sleep on a regular basis for adults aged 18 to 64, and 7 to 8 hours for those 65 and older, with consistent bed and wake-up times.

Sedentary Behaviour

Limit sedentary time to 8 hours or less

• no more than 3 hours of recreational screen time, and
• try to break up long periods of sitting as often as possible.

Remember, the goal is progress, not perfection: progressing toward any of the above goals will result in some health benefits.

Please note as we age, we may need to be careful about starting exercise routines. Visual problems, hearing problems, heart disease, lung disease, muscle weakness or balance issues, and other conditions may make exercise unsafe. When possible, consider group exercise classes specifically designed for you. It is always safest to consult with your physician and/or physiotherapist, athletic therapist, or recreational therapist before starting new exercise routines and make sure you’re on the right track.

Download the CSEP 24-Hour Movement Guidelines for ages 18-64 or +65 years. 

More about sleep

If you have chronic trouble sleeping or insomnia, you may have thought about using over-the-counter sleep aids or prescription medications like sleeping pills. Unfortunately, many sleeping pills are not that effective and may be associated with adverse effects. These adverse effects may worsen your brain health, as well as things like balance.

There are very effective non-medication approaches to help with sleep, including developing better sleep habits (often known as good ‘sleep hygiene’). An effective alternative way to manage insomnia is through Cognitive Behavioural Therapy (or CBT, often called CBTi when used for insomnia specifically).

A good resource with information about insomnia and CBTi is the Sleepwell website from Dalhousie University researchers. They also have excellent evidence-based recommendations for self-help books, tools, and apps.

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What other people are saying:

"This study has been a real eye-opener, as it has educated and informed me on concepts I previously did not associate with the risk of developing dementia." - Study participant, 25-34 years old.

"Informative, not overwhelming. It helped me to consider my own actions and allowed me to talk to my older parents to encourage them to be more proactive about their health." - Study participant, 35-44 years old.

"This is a very timely topic as I look around and see friends and relatives coping with the effects of dementia." - Study participant, 65-74 years old.

"Each topic was well focussed. The medical terminology was easy to understand and very informative." - Study participant, 65-74 years old.

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Insomnia: Are sleeping pills the answer?

Boost your brain health with exercises targeting both your body and your mind.