The leading anti-aging researchers agree the silver bullet against the aging vampire that saps us of our essence, our brainpower, is exercise. The research is conclusive…those who exercise live longer, healthier, and smarter lives.

The question to ask is not “do I exercise or not?” The question is “what is the best exercise, how to do it, and how often, and how much?” As the body goes, so goes the mind. Exercise must be that which affects not only the brain but the body including the heart and the body’s joints and tendons.

The Anti-Alzheimer’s Prescription for exercise has 3 elements, the 3 Ss: Stretching, Steps, and Strengthening.

1. Stretching-flexibility exercise
2. Steps-cardiovascular, aerobic exercise
3. Strengthening-lean muscle building exercise

All 3 components are essential like the 3 wheels on a tricycle. In weightlifting there is an aphorism “You’re as strong as the weakest of your parts”. In exercising the same holds true. A bad knee joint affects both walking and strength exercising. The same can be said for a weak heart or a reconditioned weak body.

The 7 myths of exercise

1. Lifting weights makes you inflexible and muscle bound
   
   Research has shown just the opposite. Strenuous weight lifting is best for brain power, stimulating growth and sex hormones. A leaner muscular body is associated with longevity. Increased muscle mass is associated with a higher metabolism and burns more calories. Remember, muscle spends more energy than fat that just lies around.
   
   
2. You must do at least ½ hour of aerobics per day to stay fit
   
   Research has shown consistency is more important than length of time. People who exercise 10 minutes daily do as well as those exercising 30 minutes intermittently. However working at 60% of maximum heart rate is best for burning fat, and at 80% of maximum heart rate, one burns even more calories.
   
   
3. Light weight training is as good as heavy training
   
   No. Heavier loads build increased muscle mass. That is doing fewer repetitions (5) with heavier weight or doing each repetition very slowly with a lighter weight builds more muscle tissue (lean mass) than 20 repetitions with low weights. Isometric exercise is great for those without a gym or available weights.
   
   
4. Running is the best form of aerobic exercise and the longer you run the better.
   
   No. In fact running is dangerous for those over sixty; it is the cause for knee, ankle and hip degenerative disease especially if you are over weight. Preferable is walking or if the weather is in claimant a stationary bicycle is best.
   
   
5. Aerobic exercise only helps the heart.
   
   No. aerobic exercise done at a rate at eighty percent at a maximum heart rate (calculated by 220 – age) increases growth hormone release which helps your muscles and your brain.
   
   
6. Eat carbohydrates before aerobic exercise.
   
   No. The first twenty minutes of exercise when uses carbohydrates as fuel and then ones of fat. If one wants to burn fat it is better not to have carbohydrates first. The American Heart Association