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How to improve your brain health – and avoid Alzheimer’s and other forms of dementia

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How to improve your brain health – and avoid Alzheimer’s and other forms of dementia

12. Book in for an online yoga session and breathe correctly

Pranayama breathing will oxygenate your brain and clear your nasal passages. A 2021 study on the effect of oral breathing on cognitive activity showed that the functional connection decreased a significant amount during a working memory task in oral breathing rather than nasal breathing.

Similarly, did you know that meditating lights up your frontal lobes – the area for problem solving and impulse control – and develops the areas of the brain related to attention and sensory processing? Meditators have higher volumes of brain tissue, reduced brain inflammation, well balanced neurotransmitters and less stress.

13. Stimulate your tongue 

The tongue is where two of the most important meridians in the body meet. Brain fog and memory issues can be treated by boosting energy flow in the area with a series of acupuncture sessions. Stimulating the tongue with an electric pulse has also been shown to activate the neural network in the brain in charge of balance, and can help multiple sclerosis, Parkinson’s and stroke patients improve their muscle control.

14. Train to be less absent minded

Do you ever find yourself doing something completely absent-minded? You pour cold water in your tea after forgetting to turn the kettle on? You start scrolling through Twitter and forget to pick the kids up from school?

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These are what cognitive scientists would call ‘lapses in executive function’. Executive function is the ability to consciously control our thoughts, emotions, and actions to achieve our goals. It’s basically the exact opposite of being absent-minded.

Having strong executive function is important to our lives because those who have it are generally more switched on, and research has shown it can be an indicator of good social skills, academic achievement, mental and physical health, making money, saving money and even staying out of jail.

So researchers are keen to understand how we can improve our executive function. The more they learn, the more difficult they understand it to be. For example, if you do a lot of puzzles, you might be very focused when completing puzzles, but it doesn’t necessarily make you any less prone to absent-mindedness in the real world.

Speaking in a TEDx Talk in 2018, cognitive scientist Sabine Doebel shared her findings that executive function could be affected by context. In her experiments, she invited children to complete delayed gratification tests: either they could have one marshmallow now or two marshmallows later. Some waited, others didn’t.

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Then she told the kids that they were on a certain team and their team (who they’d never met) was either more or less likely to wait. She found that the results skewed to match the fictional odds of the team. And the kids on the team more likely to wait used more executive function strategies to help them wait.

This led Doebel to the conclusion that you can improve executive function with context. If you want to focus while learning something, surround yourself with others doing the same. Or teach yourself strategies to use executive function in the particular context of what you’re doing, like putting your phone away before reading, or performing a certain action every time before practicing a skill.

15. Experiment with light therapy

The Vielight 810 is a small machine that attaches to your nose and sends a near infrared light up into your brain, pulsing at 10 Hz, the frequency that repairs brain cells and neural networks. Photons of light go deep into the brain’s ventral areas where dopamine, which controls sleep, is made, and also triggering the release of serotonin, the calming neurotransmitter.

16. Learn to Cross Crawl

Cross Crawl exercises use opposite sides of the body. For example, on all fours lift your right arm and left leg, then reverse. Exercises like this strengthen communication signals between your body and brain, boosting brain function in the process. The movement fires up neural pathways in the right and left side of your brain at the same time, building a connective path between the two sides of the brain and boosting clarity of thought, focus and spatial awareness.     

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Like paying regular instalments into your pension scheme, adding ‘Brain Gym’ time into your weekly schedule is an essential long-term investment in your future; top up your hours, little by little, and you can relax in your retirement, reaping the benefits of your earlier efforts when you most need them.

17. Change your diet

Research published in 2021 by Harvard University Medical School found that certain foods are linked to better brain power. While it is important to stress that there is no fast-track method to prevent cognitive decline nor any magic food that can boost brain health, following a healthy diet of green, leafy vegetables; fatty fish; berries and walnuts is your best strategy of keeping your brain sharp as you age.

Leafy greens contain healthy nutrients like vitamin K, lutein, folate, and beta carotene which can help slow down cognitive decline, while flavonoids found in berries can help improve memory.

Fatty fish are great sources of omega-3 fatty acids, which have been linked to lower blood levels of beta-amyloid which is the protein that forms damaging clumps in the brains of those suffering from Alzheimer’s Disease. Walnuts, on the other hand, are high in alpha-linolenic acid (ALA) which also lower blood pressure and keep arteries clean.

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Additionally, you need to start eating a brainy breakfast. Breakfast has long been dubbed the most important meal of the day, and with good reason.

According to Ashford and St Peter’s Hospitals, people who eat breakfast are more alert and perform better in tests than people who skip it. This is because eating breakfast elevates blood glucose levels which, in turn, helps the brain function more efficiently.

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Womens Workouts

20-Minute Belly Fat Walking Workout | Walking Exercise For Weight Loss!

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20-Minute Belly Fat Walking Workout | Walking Exercise For Weight Loss!



This 20-minute belly fat walking workout for weight loss reduces Alzheimer’s risk by 50% while burning belly fat, boosting metabolism, and enhancing vitality. Designed for women over 50, this beginner workout combines zone 2 cardio and brain exercises to maintain fitness and improve cognitive health. Suitable for all fitness levels, this workout not only sharpens your mind but also keeps your body strong and fit.

Throughout the session, we’ll challenge both your body and brain with eight key words to recall by the end. Feel the energy, power, and joy as you move, and embrace the confidence and strength you gain. This workout is perfect for boosting your mental and physical health while making exercise a fun and integral part of your daily routine.

Ready to commit to regular exercise and transform your life? Join our 14-day challenge! Thousands of women have already experienced the benefits. Comment below with the words you remember and see your progress over time. Don’t forget to subscribe for more empowering workouts aimed at enhancing your well-being and longevity. 🌟
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Always consult a physician before starting any new exercise routine. Let’s get moving and feel fabulous together! 💪

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#AntiAgingWorkout #BrainBoostingWorkout #ReduceAlzheimersRisk #ExerciseForSeniors #AlzheimersDiseasePrevention

CHAPTERS
00:00 Introduction
00:38 Step and curl
01:36 Side push
02:37 Shoulder taps
03:38 Bicycle steps
04:35 Left knee to right hand
05:37 Right knee to left hand
06:38 Arm raises
07:37 High knee shoulder tap
08:37 Side steps
09:39 High knees
10:38 Do the twist! Left
11:38 Do the twist! Right
12:40 Uppercuts
13:37 Front jabs
14:38 Step-back squats left
15:37 Step-back squats right
16:37 Tricep push backs
17:37 Jogging on the spot
18:39 Close knee squats to side step
19:36 Toe front and back left
20:37 tow front and back right
21:28 You are amazing!

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This content is not sponsored, and all opinions are mine. I use affiliate links for products I endorse. Your support is appreciated.

Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
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Womens Workouts

35-Minute Full Body Dumbbell Workout (Strength)

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35-Minute Full Body Dumbbell Workout (Strength)



Build total body strength at home with this Full Body Dumbbell Workout: Total Body SHRED!

**This video is brought to you in partnership with The Northern Pulse Growers Association (https://www.northernpulse.com/growers-association/).

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► EQUIPMENT: Medium-to-heavy set of dumbbells. We’re using 15-20 lb dumbbells.
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►TIME STAMPS:
00:00 Workout Introduction
✔️5 Circuits (arms, legs, total body)
✔️3 moves per circuit done in an A/B/A format
✔️Perform move A for 30 seconds of work, then move B for 45 seconds of work , then repeat move A for 30 seconds of work (so 30/45/30). Rest time is always 10 seconds.
✔️Repeat each circuit x 2 sets

01:50 Warm Up
06:00 CIRCUIT ONE: ARMS (Push Muscles)
A: Single, Single, Double Chest Press
B: Stack on Push Ups + Plank Hold
A: Single, Single, Double Chest Press

12:20 CIRCUIT TWO: LEGS
A: Isometric Lunge Hold (optional front calf raise) R
B: Single Leg Deadlift R/L
A: Isometric Lunge Hold (optional front calf raise) L

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17:40 CIRCUIT THREE: ARMS (Pull Muscles)
A: Single, Single, Double Back Row (Narrow)
B: Isometric Hold + Bicep Curl for 3 (switch)
A: Single, Single, Double Back Row (Reverse Grip)

23:00 CIRCUIT FOUR: LEGS
A: 80/20 Staggered Squat R
B: Lateral Squat R/L
B: 80/20 Staggered Squat L

28:40 CIRCUIT FIVE: TOTAL BODY
A: Woman Maker (Push Up + Row + Squat + Curl + Press)
B: Lunge Hold + Halo R/L
A: Woman Maker (Push Up + Row + Squat + Curl + Press)

35:00 Cool Down/Stretch

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Womens Workouts

10 Min AB WORKOUT with No Equipment (NOT abs in ten minutes)

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10 Min AB WORKOUT with No Equipment (NOT abs in ten minutes)



10 minute ab workout to follow along!
Abs in ten minutes? 6 minute abs workout to get abs in 14 days? You can’t put a time scale on results. We are all different. And such minimal time period isn’t realistic.

We all have abdominal muscles. If a workout is relating to visible abs in 10 minutes, even if you do it everyday for a year you very likely will not gain any visibility of ab muscles. Also training abs too much is not good either…muscles need rest so even training abs everyday for 2 weeks will not bring the progress you maybe are promised, although you will absolutely gain more strength, endurance and stability in those muscles!

If you combine ab specific routines alongside your cardio/strength training or whatever is your preference and are consuming a nutritional intake that will help you in your training and goals you will overtime feel and see progress. Consistency, intensity, correct form, patience and control of every movement will contribute to overall improvements in fitness levels and training.

Why train your abdominal muscles?

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The abs are only part of the core. The core is the centre of gravity for every movement.

A strong core has many benefits including stability for the body, protects our spine and helps improve performance. Every time you move, lift, plank, walk, run, your core provides that stable, strong foundation.

Strengthening, targeting and learning to brace the core will help you train more safe, train better, improve posture, balance and provide a strong girdle to connect upper and lower body.

Activating and strengthening the rectus abdominis, internal & external obliques and the TVA (transversus abdominis) all contribute to a strong and stable core.

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To brace the core, I always suggest simply think about if you are about to be hit with impact on the torso such as a punch. You would automatically brace your core!

The calories burned in performing an ab specific routine will not reduce fat from that particular area. The same applies when doing inner thigh strengthening movements for example… this will not reduce fat in this area specifically as the body takes energy as a whole from the body, not one specific area. Again, it will help strengthen those muscles!

You will be using the abs and core as a whole throughout strength training and full body movements also.

I love an ab/core specific routine as it helps to strengthen the abdominal muscles, teaches me to activate and engage the TVA (deepest abdominal muscles) which in turn will help to improve posture and will help tighten the torso.

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This workout is a great addition post a main workout or alone on those active rest days.

Each movement is similar to the previous and are sorted into a smooth transitional order!

All you will need is a mat for this ab strengthening routine!

The timer will be on for 45 seconds of work with no specific rest however ensure you don’t rush into the next exercise… take a moment to make sure you are comfortable and ready to proceed!

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Pause at any point during the workout and simply resume when you feel ready!

As with any leg lowering, it is important that you don’t lower beyond the point where your lower back is on the mat.

Perform with bending at knees, place hands under hips or don’t lower as low if you lower back is rising up. Think about pressing the lower back into the mat!

TOE REACH
CRUNCH 1 1/2 REPS
SIT UP
1/2 RECLINE SIT UP
TUCK TO EXTEND
HOLLOW TO TUCK
REVERSE CRUNCH
LEG LOWER TO TUCK
ALTERNATING LEG LOWER
HOVER TO OPP FOOT REACH
STRAIGHT LEG BICYCLE
BICYCLE
LEGS ONLY BICYCLE
ALTERNATING SIDE CRUNCH
CRUNCH PULSES

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Lie back, brace and enjoy!

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Always ensure you warm up before any workout, here is my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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Womens Workouts

35 Min SHREDDED HIIT Workout (No Equipment) | FULL BODY Series 16

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35 Min SHREDDED HIIT Workout (No Equipment) | FULL BODY Series 16



Today’s 35 minute shredded HIIT workout is a no equipment sweat session designed to help you burn fat, build endurance, and get shredded! This high intensity interval training (HIIT) workout will keep your heart rate elevated and your muscles working overtime.

* * * *

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You’ll power through a series of bodyweight exercises, targeting every major muscle group and challenging your strength and core stability. The session ends with a heart pumping finisher that will leave you breathless and feeling accomplished. Get ready to push your limits, embrace the burn, and take one step closer to your shredded physique in this intense, no equipment HIIT workout!

**SCROLL FOR WORKOUT DETAILS**

* * * * *

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Become a premium member to get early access to our latest workouts, ad-free and timer-only videos, and support our channel. By joining, you invest in yourself and help us continue creating high-quality home workout programs.
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FREE HOME WORKOUT PROGRAMS
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💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

* * * * *

**WORKOUT DETAILS**

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⏱️ Duration: 36 minutes
🏋️ Equipment: Just a mat
⏱️ Intervals: 40/20 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this no equipment shredded HIIT workout

Warm Up // 30×8
Jumping Jacks
Lateral Lunges
Lateral Squat Walk
Plank to Bear Plank
Plank Toe Taps
Shuffle Jumps (front/back)
Air Squats
Run in Place

Workout // 40/20
Criss Cross Squat
Curtsy Lunge, Squat, Curtsy Lunge
Lateral High Knees
Overhead Reach Knee Drives
1/2 Burpees

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Front to Back Bear Walks
Plank T-Rotations
Hand Release Push Ups
Shoulder Taps
Mountain Climbers

Cross Arms Sit Ups
3 Point Crunches
Tabletop Heel Ground Taps
Leg Lift to L-Sit Toe Touch
Bicycle Crunches

Side Lunge + Hop R
Side Lunge + Hop L
Butt Kicks
Squat Step Outs
Squat Jumps

Push Ups
Plank Knee Tuck R
Plank Knee Tuck L
Superman to Push Up
Commandos

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Reverse Crunch Hip Lift
Knee to Elbow + Toe Touch R
Knee to Elbow + Toe Touch L
Leg Circles
Oblique Heel Taps

Finisher // 30/30/30

Fast Feet In & Outs
High Knees
6x Mountain Climber Burpees

Cool Down & Stretch (4 mins)

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

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Womens Workouts

Standing Abs exercises to Flat Stomach

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Standing Abs exercises to Flat Stomach

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Womens Workouts

30 MIN FULL BODY WORKOUT || Intermediate Pilates With Weights (Optional)

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30 MIN FULL BODY WORKOUT || Intermediate Pilates With Weights (Optional)



Work the entire body with this 30 Minute Full Body Pilates Workout, featuring a set of light hand weights! (1-2kg) If you don’t have weights, you could fill up 2 bottles of water or use anything around the house to act as weights.😊

🌸 Wearing Gymshark http://gym.sh/Shop-Nicole

🌸 Mat from Liforme (Discount automatically applied at checkout)
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🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/


DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

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