Brain Fitness Online Hands-On & Memoir Class

Week 9: Brain-Healthy Activities in San Diego

We have what it takes, to explore San Diego!

Quick Links

Course website: bfclass.com

BrainHQ site: https://v4.brainhq.com/

Student site with schedule and more: sdcestudent55.com

Site to enroll in classes: myportal.sdccd.edu

Official SDCCE site: sdcce.edu

Click here for the class zoom link

Erika's Presentation

Healthy aging isn’t just about living longer—it’s about living better! 🌟 Science shows that staying active, social, and engaged can boost brain health and promote a vibrant healthspan, not just lifespan. 🧠💪✨ Try Brain-Healthy Activities today for a sharper, happier you!

BrainHQ Site

What Are Brain-Healthy Activities?

Brain-Healthy Activities are lifestyle habits and exercises that support cognitive function, mental agility, and overall brain health. These activities help keep the brain sharp, reduce the risk of cognitive decline, and improve emotional well-being. They fall into three key categories:

Physical Activity – Boosts blood flow to the brain, reduces inflammation, and promotes neuroplasticity.
Social Engagement – Strengthens neural connections, reduces stress, and lowers the risk of dementia.
Cognitive Stimulation – Encourages learning, memory, and problem-solving to keep the brain active.

Physical Activity

Why Is Physical Activity Important for Older Adults?

As we age, staying physically active is one of the most important things we can do to maintain overall health, prevent chronic diseases, and support brain function. Regular exercise helps older adults:

✅ Maintain independence and mobility 🏃‍♂️
✅ Reduce the risk of heart disease, stroke, and diabetes ❤️
✅ Strengthen bones and prevent falls 🦴
✅ Enhance brain health and reduce dementia risk 🧠
✅ Improve mood and reduce stress 😊

Both the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC) provide guidelines for safe and effective physical activity for older adults:

🟢 1. Aerobic Exercise (Heart & Lung Health)

NIH & CDC Recommend:
- At least 150 minutes per week of moderate-intensity aerobic activity (e.g., brisk walking)
- Or 75 minutes per week of vigorous-intensity activity (e.g., jogging, swimming)

🌿 Free Guided Nature Walks at Mission Trails Regional Park! 🥾

Looking for a brain-healthy way to stay active and connect with nature? 🌳✨ Join Mission Trails Regional Park’s volunteer Trail Guides for FREE guided nature walks where you’ll learn about native plants, birds, and wildlife! 🦜🌿

📅 Schedule:
✅ Wednesdays, Saturdays & Sundays – 9:30 AM (Visitor Center)
✅ 2nd & 4th Saturdays – 8:30 AM (Kumeyaay Lake Campground Entry)

No reservations needed – just show up and enjoy! 🚶‍♂️🌞 These walks are perfect for older adults looking to stay physically active, socially engaged, and mentally stimulated.

🐾 Wildlife Tracking Walks at Mission Trails! 🌿

Ready for an outdoor adventure? 🚶‍♂️✨ Join Mission Trails Regional Park’s Tracking Team for a FREE Wildlife Tracking Walk and learn how to identify animal tracks and signs left by the park’s hidden wildlife! 🦊🐾

📅 When?
🗓 First Saturday of Every Month
⏰ 8:30 AM – 10:30 AM
📍 Meet at the Visitor Center

This easy, family-friendly walk along the Oak Grove Loop Trail is a great way to stay active, engage your brain, and connect with nature. No reservations needed—just bring your curiosity! 🌲🔍

For more information about the walks, see our Events Calendar. To schedule a special walk for your group, please contact Ranger Monica Demetry at mdemetry@sandiego.gov at least 10 days before you would like to have your walk.

🥾 Explore San Diego County’s Incredible Trails! 🌿

Did you know San Diego County boasts one of the most diverse trail systems in the nation? 🌎✨ With 360 miles of trails across 100+ parks and open spaces, you can choose your own adventure—whether it’s a peaceful stroll along a stream or a challenging hike up a rugged mountain!

✅ Easy, scenic walks along creeks & valleys 🌊🏞
✅ Moderate trails through rolling hills & forests 🌳🚶‍♂️
✅ Challenging hikes with rewarding views 🏔️👀
✅ Biking & horseback riding trails 🚴🐎

No matter your fitness level, there’s a trail for everyone! Staying active in nature is a great way to boost brain health, reduce stress, and improve overall well-being. 🌞💪

🔗 Find your next adventure & hit the trails today!

Find the perfect trail for you here:
🔗 Click here to explore San Diego trails!

Where’s your favorite place to hike in San Diego? 🥾

🏃‍♂️ Join the San Diego Track Club! 🌟

Looking to stay active, improve your fitness, and connect with a community of runners and walkers? The San Diego Track Club is the perfect place to train, meet new friends, and enjoy the benefits of an active lifestyle! 🏃‍♀️💪

https://sandiegotrackclub.org/workouts/

How Can Brain-Healthy Activities Help Older Adults?

As we age, our brains naturally change, but engaging in brain-healthy activities can slow cognitive decline, improve memory, and support overall mental well-being. Here’s how:

🏃‍♂️ Physical Activity & Brain Health

Walking, swimming, yoga, and strength training improve blood circulation to the brain, reducing the risk of stroke and memory loss.
Exercise releases Brain-Derived Neurotrophic Factor (BDNF), a protein that supports brain cell growth and repair.
Activities like dance or tai chi enhance coordination and challenge cognitive functions, strengthening brain connections.

Social Engagement

🤝 Social Engagement & Brain Longevity

Meaningful connections reduce stress and depression, which are linked to cognitive decline.
Group activities like book clubs, community classes, and volunteer work keep the brain engaged through conversation and problem-solving.
Studies show that socially active seniors have a 40% lower risk of developing dementia than those who are isolated.

Dr. John Beard, WHO’s Director of Ageing & Life Course, shared insights at the World Health Assembly 🌍 as part of the World Health +SocialGood webcast. 🎙️✨ His discussion highlighted the importance of healthy aging and global strategies for better well-being as we grow older. 🧠💙

Come out and play! 🏀 New players are always welcome!

Looking for a fun and supportive way to stay active? Join the Senior Women’s Basketball Association (SWBA) in San Diego! We hold rookie training most Sundays from 9:30 a.m. – 10:30 a.m.—the perfect time to check us out, learn new skills, and meet like-minded people. Whether you're looking to compete or just be part of a great team, we'd love to have you!

📍 5505 Friars Rd, San Diego, CA 92110
📧 swba.updates@gmail.com
🌐 Visit our website for more details!

Come for the game, stay for the community! See you on the court! 🏀💪

Did you know about the San Diego Senior Games Association (SDSGA)? It’s the only organization in San Diego offering older adults the chance to compete in multiple Olympic-style sporting events! Athletes compete in five-year age categories, and winners earn medals and T-shirts.

You can also volunteer and be part of the action! Flexible opportunities are available—call 858-292-5812 to learn more. Join the fun and celebrate active living!

https://www.sdseniorgames.org

Welcome to Walkabout-SD! 🚶‍♂️🌄 San Diego’s premier walking and hiking organization!

Whether you’re looking for a leisurely stroll on city sidewalks or a challenging 10+ mile hike in the mountains, we have something for everyone. Our calendar lists all upcoming activities, so you can easily find a walk or hike that suits your style.

Want to stay updated? Subscribe to our email list (see the footer) to receive details and reminders a few days before our scheduled events.

For nearly 50 years, we’ve brought people together to walk, hike, and enjoy life—join us and be part of the adventure!

https://walkabout-sd.org/calendar/

📚 Join a Book Club at the San Diego Public Library! 📚

Looking for a great book club? We have many book clubs meeting at library locations across San Diego! Check out the Library’s Calendar of Events for meeting times and details, or contact your local library directly to learn more.

✨ Want to start your own book club?
We’re here to help! Speak with the Branch Manager at your local library or a librarian at the Central Library for guidance. You can also explore online resources like LitLovers or the One Book, One San Diego Discussion Guides for tips.

💻 Prefer an online book club?
We’ve got you covered! Join one of our Online Book Clubs or look for hybrid/Zoom options in the listings below.

No matter how you like to read and discuss books, there's a club for you! Join the conversation today! 📖✨

https://www.sandiego.gov/public-library/news-events/bookclubs

Cognitive Stimulation

🧩 Cognitive Stimulation & Mental Agility

Learning new skills (e.g., a new language, musical instrument, or art) creates new neural pathways, keeping the brain adaptable.
Brain games like crossword puzzles, Sudoku, and memory exercises improve focus and recall.
Cultural engagement, like museum visits and history discussions, provides intellectual stimulation.

"Join celebrity chef Claudia Sandoval as she takes you on a tour of her vibrant neighborhood, Barrio Logan! 🌮🎨✨ From must-try eats to stunning street art, experience the heart and soul of this one-of-a-kind community in San Diego’s Guides to the Good Stuff series.

"🌈 Explore the best LGBTQIA+ spots in Hillcrest, University Heights, and beyond! From iconic bars to vibrant community spaces, discover what makes San Diego’s queer scene so special in this episode of Guides to the Good Stuff

San Diego knows how to put on a show! 🎶✨ Local music critic Jeff Terich takes you inside some of the city’s most iconic venues and reveals why San Diego is a music-lover’s paradise.

"Have you heard the San Diego Symphony? 🎻✨ Now in his tenth year as Music Director, internationally renowned conductor Jahja Ling continues to bring passion and excellence to the stage. Experience the magic of live orchestral music in a city full of inspiration. 🎶

🎭 Looking for a great night out? The theater is the place to be! 🎭

🎟️ RUSH TICKETING – What’s the deal? 🎟️
Rush tickets are last-minute seats available at 50% off for full-time students, active military, and seniors 62+! These discounted tickets must be purchased in person, but we’d love to see you!

✨ How it works:
✔️ Call Patron Services at (858) 550-1010 or check today’s performance on our calendar to see if seats are available.
✔️ Arrive one hour before showtime.
✔️ Head to the Box Office, ask about Rush tickets, show your valid ID, and purchase.
✔️ Congrats! You just saved 50%! 🎉

🔍 The fine print:
🎭 Limit two Rush tickets per valid ID.
🎭 Tickets are subject to availability—even if you see open seats earlier, they may sell out before you arrive.

See you at the theater! 🎭✨

🦓 SENIOR MEMBERSHIPS (Ages 65+) at the San Diego Zoo! 🦒

Experience the San Diego Zoo like never before with a Senior Membership! Enjoy exclusive benefits, unlimited visits, and special perks designed just for guests 65 and up.

🎟️ Membership Perks Include:
✅ Unlimited Admission to the San Diego Zoo & Safari Park
✅ Discounts on dining, shopping, and special tours
✅ Invitations to exclusive events and member-only experiences
✅ Subscription to the Zoo’s digital magazine and more!

🧠 Train Your Brain with a Friend! 🧠

Hey everyone! Exciting news from BrainHQ—they've introduced a brand-new feature called "Train Your Brain with a Friend"! 🚀💡

What is it? 🤔

Now, you can team up with friends or family (up to 10 people!) to make brain training more fun & motivating. 🎯💪

How does it work? 🏆

✅ Create a training team 👥
✅ Get notifications when your teammates train 📲
✅ Share your own training activity (don’t worry—your scores stay private! 🤫)

Why use it? 🏋️‍♂️

BrainHQ is designed to improve:
🧩 Memory 🏆 Focus & Attention ⚡ Brain Speed
👥 People Skills 🎯 Decision-Making 🗺️ Navigation

The Power of Teamwork! 🤝

Training with others helps you stay consistent and makes learning more enjoyable! 🎉 So grab a friend and start boosting your brain together!

Conclusion

Brain-Healthy Activities in San Diego

Older adults in San Diego can take advantage of:
✅ Guided nature walks in Balboa Park or Torrey Pines 🌳
✅ Tai Chi or yoga classes at senior wellness centers 🧘‍♂️
✅ Museum tours & art programs at the San Diego Museum of Art 🎨
✅ Music, dance, or book clubs at local libraries 📖🎶
✅ Community volunteering with programs like San Diego’s RSVP 🤝

Final Thought: Staying active—physically, socially, and mentally—is key to maintaining a sharp mind and a fulfilling life. By integrating Brain-Healthy Activities into daily routines, older adults can enhance their healthspan, not just their lifespan. 🧠✨

Journal Writing Prompt

Journal Writing Prompt: Cherished Memories & Brain-Healthy Activities in San Diego

San Diego is full of beautiful places that not only bring joy but also help keep our minds active and engaged. Think about the activities you have enjoyed here that have enriched your life and well-being.

Have you ever strolled through Balboa Park, admiring the gardens, museums, or listening to live music?
Do you have fond memories of hiking trails, like Torrey Pines or Cowles Mountain, where you felt connected to nature?
Have you spent time by the beach, feeling the ocean breeze, watching the waves, or enjoying a peaceful sunset?
Are there other activities in San Diego—perhaps visiting Old Town, the San Diego Zoo, or a favorite café—that have been meaningful to you?

Take a moment to reflect on one or more of these experiences. How did they make you feel? Why do they stand out in your memory? How do they contribute to keeping your mind active and engaged?

Write about a favorite San Diego memory and how it has played a role in your well-being.

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