Get Moving

Walking for just 30 minutes three times per week can reduce your risk of dementia significantly!

Caleb's fitness classes (10 week program) contains all five components of an ideal fitness program.

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Welcome from Caleb

10 Week program to dementia preventing fitness

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Week 1

Week 2

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Week 3

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Week 4

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Week 5

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Week 6

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Week 7

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Week 8

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Week 9

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Week 10

The 5 Components of an Ideal Fitness Program:

Aerobic

Do 150 minutes of moderate activity or 75 minutes of vigorous activity per week. Examples of these activities include: biking (to work, school, or for fun), playing with your children or grandchildren, swimming, rowing, kayaking, hiking, dancing, and jumping rope.

Click here for more information on aerobic exercise from the Centers for Disease Control and Prevention!

Core

Perform core exercises several times per week. Examples of these activities include: pilates, crunches, plank, bridge, side bends, leg lifts, and push-ups.

Click here for more information on core exercises from the Mayo Clinic!

Flexibility

Stretch at least three times per week for 5-10 minutes. Yoga or Tai Chi are excellent ways to maintain flexibility, but any stretching will help.

Click here for more information on flexibility from the National Institutes of Health!

Muscle Strength

Lift weights at least twice a week, doing 2-3 sets of 8-12 repetitions for each exercise. You can do pushups, squats, resistance band training, lifting weights, or use weight machines. You can even use soup cans as light weights, and do bodyweight exercises at home!

Click here for more information on strength training from the National Institutes of Health!

Balance

You should work to improve your balance every day. Things you can do to improve your balance are Yoga, Tai Chi, standing on one foot while brushing your teeth, walking heel-to-toe, and practicing the dance move “The grapevine.”

Click here for more information on balance training from the National Institutes of Health!

Remember, the best exercise program is the one you will do regularly for years to come. Anything will help!

Resources to help you get moving!

Fridge reminder to help you get moving from the Iowa Department of Public Health: https://idph.iowa.gov/Portals/1/userfiles/202/SaveYourBrain/get%20moving%20reminder.pdf

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