Week 2: Being Active to Stay Sharp 

Week 2 is all about, Being Active: The Key to Keeping Your Brain Sharp!

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Quiz

Activities for the summer 

Are you the kind of person who loves to learn and challenge yourself? If so, you are already firmly on the path of doing one of the things it takes to keep your brain healthy. If you are not a person who likes mental challenges, hopefully this lesson will encourage you to think differently about the importance of keeping your brain active all through your life.

Many people believe that their everyday activities are enough to keep their brains fit and sharp. After all, most of us deal with complex stimuli daily as we plan various tasks or activities, and constantly make decisions. Why wouldn’t these routine activities be enough to keep our brains fit?

Let’s consider a comparison with physical exercise. Do our daily movements suffice to keep us physically fit? Well, it all depends. But most people do not. The daily routine movements are not enough to keep our bodies physically fit. We need more strenuous challenges, like aerobic exercise, and targeted strength training.

With mental activity there is a similar situation. Just as normal daily physical movements are not sufficient to keep our bodies fit, neither are normal daily cognitive tasks sufficient to keep our brains fit. For our brains, we need targeted, challenging tasks that will keep them working and constantly improving.


How does the mental activity look like to be able to help postpone cognitive decline? 

There are three key principles that guide exercising or challenging the brain—these should apply no matter what activity you may choose. These principles are: 

Novelty 

This means you should engage your brain in an activity that is different, or new to you. That could include reading a new book, visiting a new place, trying a new food, learning to play a new instrument, singing a new song, or learning a new language. Think outside of the things you know well how to do.


Variety 

The things you challenge your brain with should offer variety, so they hold your interest, and you avoid boredom. The brain loves to feel active. When we keep it interested, the brain wakes up and pays a lot of attention, and that is a great way of keeping the brain from deteriorating. 

Constant challenge 

Activities you use to challenge your brain should always present a challenge to you. Think about the brain fitness exercises you do and how the program keeps raising the bar to keep your brain challenged. In principle, once you become good at something or master it, you should challenge the brain to progress, and if that is not possible, try to move to a different challenge or level at which your brain is required to work.

Charles Krauthammer, former news commentator, shared his approach to staying mentally challenged: “Everything I’ve gotten good at, I quit the next day to go on to do something else” (McArdle, 2018).

Hey, doing thing you like and having fun is important for mental activity too! 

Benefits of learning new fun things 

Neuroplasticity


Stress Reduction


Mental Stimulation


Emotional Well-being


George Rebok, professor at Johns Hopkins University, said, “Even a modest investment in cognitive training pays dividends up to a decade later. And you can impact everyday functions” (Gustke, 2016).

There is tremendous variability in how well people age. It is known that our choices, actions, and lifestyle can influence the rate of brain improvement or cognitive decline we may experience. It follows that individuals who lead mentally stimulating lives through their:

All of these are the elements that build a stronger cognitive reserve which is your brain's ability to improvise and find alternate ways against cognitive decline, as well as the resilience of the brain to fight cognitive decline.

The earlier we begin building our cognitive reserve (like a brain bank account), the better off we will be in older age. A strong cognitive reserve is thought to help prevent the manifestation of dementia, even if the pathology (disease) is present in our brains. It is never too late to build or add to our cognitive reserve. That is one of the underlying principles of lifelong learning.

Some ideas of things to do to build cognitive reserve and, therefore, to keep the brain active and healthy for a longer time: 


Activities for the summer that enhance my work on staying sharp and building cognitive reserve 

Some ideas of things to do to build cognitive reserve and, therefore, to keep the brain active and healthy for a longer time: 

Reading

We recommend indulging in reading, especially during the summer when there are many opportunities to engage in this activity.

One great option is the San Diego Public Library's 2024 summer reading program, which is open to all ages. Adults are encouraged to participate and can even win prizes. Here is some information:

Read, Renew, Repeat during the Summer Reading Program!

People of all ages are encouraged to participate in this conservation-focused event aimed at protecting, maintaining, and restoring the city's diverse habitats, ecosystems, wildlife, and natural resources. Complete a combination of 10 books, hours of reading, or activities to claim your prizes. Sign-up begins June 1st, and the program will last through August 31st.

Program Details:

Free eBook Resources

The San Diego County Library offers many free eBook resources. You can upgrade to Libby, where you'll find the same great titles from your library in a modern, easy-to-use app. Enjoy offline reading from your cellphone and tablet. If you are looking for free audiobooks the Libby app is great!

Additionally, the library provides access to eMagazines, eBooks, and other digital resources. Getting a public library card is easy and free. San Diego County Library (sdcl.org)


For more information, you can contact the San Diego County Library:

San Diego County Library

5560 Overland Avenue

Suite 110

San Diego, CA 92123

(858) 694-2415


San Diego Public Library Book Clubs:

Join a Book Club through the San Diego Public Library!

Explore the library locations and meeting times to find one that works for you. Joining a book club is a fantastic opportunity to meet new people, discuss interesting books, and engage in stimulating conversations that will keep your brain active and engaged.

Benefits of Joining a Book Club:

Check out the San Diego Public Library's Calendar of Events for book club listings or contact your local library for more information. 

Whether you prefer in-person meetings or online options, there's a book club for you! Book Clubs | City of San Diego Official Website

Examples:


Want to Start Your Own Book Club? Starting your own book club can be a fantastic way to connect with classmates, friends, and family over a shared love of reading. Here are some options to help you get started:

Check Out Your Local Bookstore for Exciting Book Events!

Local bookstores often host regular book events such as book clubs, author talks, and more. These events are a fantastic way to meet fellow book enthusiasts, engage in stimulating discussions, and deepen your appreciation for literature.

Explore the event listings at your local bookstore and find an event that interests you. Whether you're looking to join a book club or listen to an author speak, there's always something exciting happening.

Take advantage of these opportunities to enrich your reading experience and connect with others in your community. Visit your local bookstore today and see what events are coming up!


Traveling

Enjoy a San Diego Staycation and Boost Your Brain!

Traveling within San Diego and exploring the city you live in is a great way to stimulate your brain and get excited about your surroundings. A staycation can offer new perspectives and adventures without the need to travel far.

Why Explore Your Own City?

Discover Hidden Gems: Visit new places and uncover the hidden treasures of San Diego.

Cultural Enrichment: Explore museums, parks, and historical sites to learn more about your city's heritage.

Mental Refreshment: Change your routine and experience the benefits of new environments and activities.

Take advantage of the vibrant culture and diverse attractions that San Diego has to offer. Plan a staycation and make it a point to explore new neighborhoods, dine at different restaurants, and participate in local events. Your brain will thank you for the new experiences and stimulation!

Movies at the Park

Summer Movies in the Park is a perfect chance to relax and enjoy a safe and special night under the stars. This initiative has encouraged residents to visit local parks for free, safe evening events, fostering a sense of community and deterring inappropriate after-hours park use. The program has evolved with new movies, parks, and formats, including virtual screenings and drive-in movies, making it accessible and inclusive for all. Summer Movies in the Park – San Diego Summer Movies in the Park information and schedule.

Link: Summer Movies in the Park – San Diego Summer Movies in the Park information and schedule. 

 Join us for free evening movies. Beach chairs, blankets and picnics are encouraged. Arrive early for pre-show festivities. Movies begin 15 minutes after sunset. 

Here is a list of upcoming Movie Events: 

Going to the beach offers numerous benefits, such as relaxation from the soothing sound of waves and the feeling of sand, which can help reduce stress. Sun exposure at the beach aids in the production of Vitamin D. Engaging in activities like swimming, beach volleyball, and walking on the sand provides excellent exercise. The fresh ocean breeze delivers clean air that invigorates and benefits respiratory health. Beaches also foster social interaction, making them ideal places to meet people and spend time with family and friends. Additionally, being by the sea helps you feel more connected to nature, which has been shown to improve mental health.

San Diego is known for its beautiful beaches and bays, offering a plethora of water activities. There's even a dog-friendly beach where you can bring your furry friend to enjoy the ocean.  

Here are some beach suggestions:

Beaches:

Take your brain on a "Brain-cation"

Brain-cations offer a unique opportunity for self-reflection and self-discovery, allowing us to gain perspective, evaluate our priorities, and reconnect with our inner selves. By stepping away from daily routines, we can boost our mood, reduce stress, and enhance creativity, fostering personal growth and improving cognitive function. Whether through new experiences or simply taking time for oneself, brain-cations provide the space and inspiration for creativity to flourish. 

When and where are you planning to give your brain a vacation?

Playing music & Dancing

Summer Concerts in San Diego:

Engage in some summer fun by listening to music and relaxing in the open air. Give your brain some music time and dance too! Move those feet, let loose, and enjoy your summer with fantastic live music.

Jam-Packed with Amazing Live Music: Whether at a gorgeous amphitheater or a cozy neighborhood park there's no better way to savor summer than spending a warm evening listening and dancing to music outdoors.

So, grab a blanket, pack a picnic, and head out to one of these fantastic venues.

Here is a list of upcoming events filled with live music, offering a great opportunity to dance, sing along, and have fun. At most of these events, people take the chance to dance, and I encourage you all to do the same!

EL CAJON'S DINNER AND A CONCERT

When: May 3 - September 27, 2024

Occurring every Friday night, El Cajon's Dinner and a Concert transforms the Prescott Promenade in downtown El Cajon into a dynamic live concert scene with free rock, country, big band and R&B performances.

CORONADO PROMENADE SUMMER CONCERT SERIES

When: May 26 - September 1, 2024

A beloved local tradition, the Coronado Promenade Summer Concert Series takes place every Sunday evening in Spreckels Park near the center of town. Visitors can enjoy cool live music while picnicking.

SANTEE SUMMER CONCERT SERIES

When: June 13 - August 15, 2024

Join the community of Santee for the Summer Concert Series and the weekly Food Truck Rally every Thursday (except July 6, 2023) throughout the summer.

INTERNATIONAL SUMMER ORGAN FESTIVAL

When: June 17 - September 2, 2024

Visit the Spreckels Organ Pavilion for its free International Summer Organ Festival, occurring at 7:30 PM every Monday. San Diego's warm summer nights allow guests to enjoy the majestic sound of the world's largest outdoor pipe organ, while enjoying music played by world-renowned concert and theater organists.

TWILIGHT IN THE PARK SUMMER CONCERTS

When: June 20 - August 29, 2024

Balboa Park's annual Twilight in the Park Summer Concerts offers a free concert series under the stars on Tuesday, Wednesday and Thursday evenings. Twilight concerts feature a mix of musical performances, including military bands, Dixieland jazz, big band swing and Latin salsa.

Learning a language: 

An exciting way to learn a new language is by using language apps like Duolingo. Duolingo believes that language learning should be fun and engaging. By combining gamification with learning science, Duolingo keeps you motivated throughout your language journey. They offer courses in 45 different languages, giving you new opportunities to connect with people and cultures you care about.

Since your brain is naturally wired for learning languages, Duolingo is designed to provide you with the best language education possible, all for free.

However, there are many language apps you can use to learn languages. YouTube is a great alternative to apps, where you can watch videos that teach you new languages. Many creators produce content on languages from all over the world. 

Mia Nacamulli details the three types of bilingual brains and shows how knowing more than one language keeps your brain healthy, complex and actively engaged. 

Volunteering

volunteering promotes mental health by keeping the brain active and providing a sense of purpose, which can enhance happiness and lower the risk of dementia. Additionally, volunteering offers opportunities to meet new friends with common interests, fostering a supportive and engaging community. 

Here are some volunteer opportunities to consider:

Are you looking for a flexible volunteer opportunity to feed your mind, body, and spirit while serving the community? The County of San Diego can help! Aging & Independence Services, a division of the County’s Health and Human Services Agency, offers two senior volunteer programs that can connect you to meaningful volunteer opportunities at a wide variety of community organizations. 

For more information: Please call the RSVP office at 858-505-6399 or email armida.martinez@sdcounty.ca.gov 

Make a difference by volunteering at the San Diego Food Bank, where you'll help feed thousands of San Diegans facing food insecurity, including low-income families, seniors, and children. Each three-hour shift involves projects like cleaning and packaging fresh produce, inspecting and boxing food donations, and assembling food packages for various programs. To volunteer, sign up online and check in at the front desk upon arrival. Your support can make a huge impact! 

For more infirmation click on this Link: Volunteer (sandiegofoodbank.org) 

Volunteer with the San Diego Food Bank Nonprofit Partners! The San Diego Food Bank collaborates with over 500 nonprofits to distribute food in the community. 

We encourage you to volunteer directly with them as well. Simply use the search term "food" on Hands on San Diego's website to find these opportunities.

For more infirmation click on this Link: handsonsandiego.org/search 

Volunteer Opportunities:

Department of Animal Services

Our volunteers care for more than 25,000 thousands of cats, dogs, livestock and exotic animals every year. These are animals that have been abandoned, hurt, lost or neglected. They deserve the high level of care we give them. We can do that, in part, thanks to our dedicated volunteers.

Volunteer Coordinator:
Rachael Borrelli
(760) 966-3237
DAS-Suggestions@sdcounty.ca.gov

Health & Human Services

HHSA - Behavioral Health Services, Edgemoor

Apply Now

Volunteer opportunities at Edgemoor include library activities, music, pet therapy support, recreational support, assist with chapel services, taking wheel chair residents on walks and other activities to enhance the resident's life at Edgemoor.

Volunter Coordinator:
Anne Monaco
(619) 596-5581
anne.monaco@sdcounty.ca.gov

More on volunteering with Behavioral Health Services, Edgemoor


Library

Apply Now

Volunteers perform a variety of duties, including, but not limited to: presenting and assisting with branch events, tutoring adult literacy learners, reading to children, helping students with homework, leading book discussion groups, etc.

Volunteer Coordinator:
Renuka Pottathil
(858) 694-2429
renuka.pottathil@sdcounty.ca.gov

More on volunteering with the Library


UC Cooperative Extension

Master Gardener Programs

Do you enjoy all things home horticulture-related? Do you like learning about how to care for plants, distinguishing good bugs from bad bugs and extending that knowledge to the community? If the answer is yes, the Master Gardener program may be for you. Applications for new Master Gardener participants are given out every two years. Call our Master Gardener hotline - 858–822-6910 for more information.

Volunteer Contact:
Lori Renstrom
(858) 822-7717
llrenstrom@ucanr.edu

More on volunteering with 4-H

More on volunteering with Master Gardener


Socialize:

Socializing is very important for mental health and cognitive function. Engaging in community events provides a great opportunity to meet new people and connect with others. Invite a friend, family member, or someone you want to spend time with, and plan a visit to a community event. Try something new, discuss your experiences, and explore new activities together. This can help stimulate your brain and enhance your overall well-being.

Community Events

CHULA VISTA LEMON FESTIVAL

When: Aug. 17, 2024
Eat, Drink, and Be Zesty! The Lemon Festival includes two stages of live music, zesty photo ops, a lemon cookoff competition, a kid's zone for the “Lil' Lemons,” delicious food options, arts and crafts vendors and a wine and beer garden.

Why attend: The festival exposes you to new experiences, tastes, and sights, which can stimulate your brain and promote cognitive flexibility. Walking around the festival and participating in activities can boost your physical health, which is closely linked to brain health. The festival is a chance to meet new people and connect with neighbors, fostering a sense of community and belonging. Participate in and promote local traditions, which helps preserve and celebrate the unique culture of Chula Vista.

HILLCREST CITYFEST STREET FAIR

When: Aug. 11, 2024
CityFest takes place in the heart of Hillcrest under the signature Hillcrest sign and is a huge celebration of community spirit through music, arts, crafts and food.

Why attend: Enjoying activities and performances with others creates shared memories and strengthens social bonds. Engage with local artisans, performers, and vendors to learn about their crafts and stories, fostering a deeper understanding and appreciation of different perspectives. Positive social interactions and community involvement can reduce stress and improve overall mental well-being, which is beneficial for brain health. Interacting with a variety of people improves communication and social skills, which are important for cognitive and emotional health. New experiences and knowledge keep your brain active and engaged, preventing cognitive decline.

SAN DIEGO FARMERS MARKETS

Sample some of the more than 200 varieties of fresh produce grown in San Diego at one of the region's many Farmers Markets held daily at locations throughout the county.

Physical Exercise: 

Physical Exercise: Take Some Fit Classes at the Feeling Fit Club

The Feeling Fit Club is a functional fitness program designed for older adults of all abilities. The goals of the program are to offer a safe, comfortable environment for older adults to engage in physical activity and to help them develop and maintain their level of physical fitness. In addition to learning about the benefits of exercise, health, and fitness components, this program encourages social interaction, fun, and helps build self-esteem.

The classes include four core components: strength (upper body, lower body, and core), balance, aerobic endurance, and flexibility. All exercises are designed to be adapted to various physical abilities and can be performed from a seated or standing position. Program evaluation has shown improvement in participants’ strength, flexibility, balance, and ability to perform activities of daily living.

Tai Chi for Arthritis and Fall Prevention

Tai Chi for Arthritis is an evidence-based falls prevention program that utilizes the Sun style of Tai Chi. Movements are taught to both left and right sides and with turns to move forward and backward to improve mobility and offer a variety of combinations. This program has been shown to improve movement, balance, strength, and flexibility; offer relaxation; and decrease pain and falls. This program is appropriate for adults with or without arthritis, rheumatic diseases or related musculoskeletal conditions, joint involvement and back pain, and those at a higher risk of falling. 


Imperial Beach Library (Host Site) – Ongoing

Local Walking Groups

Walking groups are a great way to maintain your health and independence while socializing with others. Regular physical activity can lower your risk of heart disease and stroke, slow osteoporosis, improve cognitive functioning and boost your mood. Ready to walk and talk?

For more infirmation: https://www.sandiegocounty.gov/content/dam/sdc/hhsa/programs/ais/health_promotion/Walking-Groups-in-San-Diego-County.pdf

Healthy Living (sandiegocounty.gov) 

Summary

Being active helps keep our brains sharp, just as targeted physical exercise keeps our bodies fit. This summer, you can engage in activities that challenge and stimulate your mind. Activities should be novel, varied, and constantly challenging to promote mental fitness and neuroplasticity effectively. Embracing lifelong learning and enjoyable activities can build a robust cognitive reserve and maintain cognitive health. 

Works Cited

San Diego County. “Walking Groups in San Diego County.” Health Promotion, San Diego County, www.sandiegocounty.gov/content/dam/sdc/hhsa/programs/ais/health_promotion/Walking-Groups-in-San-Diego-County.pdf.

San Diego Parks and Recreation. “Summer Movies in the Park.” Summer Movies in the Park, www.summermoviesinthepark.com/.

San Diego Beanstack. “Reader 365.” San Diego Beanstack, sandiego.beanstack.org/reader365.