Exercise for Brain Health

Many seniors think of exercise mainly as a way to maintain muscle strength, mobility, and bone health. In fact, regular physical activity is also one of the most natural and effective ways to support brain health and emotional well-being.

Research suggests that exercise may help lower the risk of cognitive decline, while also supporting stress management, sleep quality, and mood regulation.

Here are some recommended activities:

Dual-Task Training

Dual-task training combines physical movement with a mental task. It is a practical way to train balance, concentration, coordination, and cognitive function at the same time.

Choose a safe place to practise, such as a corridor, a park pathway, or any flat, clear, and obstacle-free area.

Start by walking at a comfortable, steady pace. Once you feel stable, add a counting task according to your ability.

Examples:

Basic level:

Count from 1 to 100 while walking.

More challenging level:

Count upwards by twos: 2, 4, 6, 8…
Count backwards by threes: 100, 97, 94…
Count in multiples of three: 3, 6, 9…

The aim is to keep walking and counting at the same time, without stopping either activity. Try to maintain a steady walking rhythm and stay focused.

Practising for 5 to 10 minutes per session, once or twice daily, can be beneficial.

Aerobic Exercise

Adults are generally encouraged to take part in at least 150 minutes of moderate-intensity aerobic physical activity per week.

Examples include:

Brisk walking
Fitness dance
Low-impact aerobics
Cycling
Swimming

Aerobic exercise helps stimulate the release of brain chemicals such as endorphins and serotonin, which are associated with improved mood, reduced anxiety, better sleep, and overall emotional well-being.

Group Exercise

Joining a group exercise class is a great way to stay active while also enjoying social interaction.

Exercising with neighbours, friends, or peers can provide motivation, encouragement, and a greater sense of enjoyment. Regular social participation is also important for maintaining cognitive health and reducing the risk of low mood or depression.

You are welcome to join group exercise classes organised by the centre and take positive steps towards better physical, mental, and brain health.

Islands District Health Centre Express

Enquiry Hotline: 2556 5338

Core Centre Address:
Unit B, 2536 Ha Ling Pei, Tung Chung
Next to Tung Chung Fort

Website: islanddhc.org.hk

Opening Hours:
Monday to Thursday: 9:00 AM – 6:00 PM
Friday to Saturday: 12:00 PM – 9:00 PM
Sunday: 9:00 AM – 1:00 PM
Closed on Public Holidays