Whether you are retired, an “empty nester for the summer,” or are enjoying a full house, summer is a great time to revisit your health & wellness goals.
Here in Southwest Florida, we are fortunate to live in an environment that fosters an ideal canvas for optimal health and well-being.
With our slower-paced environment, pristine beaches, and access to local produce, it is not surprising that “quality of life” was cited as one of the driving factors helping to rank Naples as the healthiest and happiest city in the country 2 years in a row! And just last year, Southwest Florida was designated a Certified Blue Zone, demonstrating a commitment to healthy living.
Dr. Kandel's Top 3 Brain-Healthy Summer Activities
Fortunately, you don’t have to look too far to enjoy the benefits! Mindfully incorporating a slice of brain-boosting activities into your summer plans can make all the difference.
1. Walk, Walk, Walk - Daily!
More and more, we are finding that the benefits of walking far exceed the number of calories burned or a slimmer waistline. The latest research and studies published by JAMA (Journal of American Medical Association) show that walking as little as 2 miles, or just shy of 3,800 steps a day, has been linked to a 25% reduction in cognitive decline and more.
And that is just the beginning! The added benefits of brisk walking are astonishing.
With 10,000 steps a day, individuals enjoy:
- A reduction in the risk of 13 types of cancer
- Lower risk of developing dementia by 50%
- Premature death reduction by 8-11%
- Reduce risk of stroke and cardiovascular disease by 40-50%
SWFL Brain Booster:
Trade in treadmill walks for a scenic walk alongside the boardwalk, coastline, or a local park/nature preserve. From the Gordon River Greenway to Wiggins Park to Corkscrew Swamp Sanctuary, Southwest Florida is home to many beautiful walkways filled with natural beauty.
And if you want to think about it in very concrete terms, whenever you go for a walk, you can think that you are walking away dementia!
2. Pick up a Comprehensive Sport
We all know that exercise is physically beneficial, but did you know that it is also neurobiologically beneficial? These benefits are directly related to brain structure, chemistry, and cognition. Studies show that just 30 minutes of aerobic exercise per day can increase the volume of brain matter, improving cognitive function and promoting neuroplasticity, a phenomenon in which our brains can rewire, regenerate, and create new neurons and pathways.
Anaerobic exercise, like weightlifting, can have similar benefits. These activities build muscle mass, which is a key factor in longevity and anti-aging. Lean muscle mass is extremely important in reducing the impact of diabetes. As we get older, we begin to lose as much as 5% of muscle mass per decade. Recent studies highlight a direct relationship between muscle mass and cognitive function, linking lower muscle mass to a higher rate of cognitive decline.
SWFL Brain Booster:
Have you tried pickleball yet? The fastest-growing sport in America has a capital, and it’s right here in the heart of Naples, Florida. As you may know, the US Open Pickleball Championships is held annually at East Naples Community Park, featuring over 60 pickleball courts!
According to the PPA Tour, pickleball combines elements of both aerobic and anaerobic exercise, giving you the best of both worlds, making it an ideal form of comprehensive movement.
An added bonus? It’s a lot of fun and can be enjoyed with family and friends! But like any athletic endeavor, I always remind my patients to warm up first and cool down afterward.
3. Take in the Elements
Going to the beach with your neurological health in mind can be a rejuvenating experience.
Between the naturally stress-relieving sounds of the waves and the healing properties of the magnesium in the saltwater, the ocean can help relax the mind and muscles, too.
Sunshine adds an additional layer of benefits, providing a cognitive boost and promoting a good mood, along with a healthy dose of vitamin D, a vital hormone responsible for regulating cognitive function, immunity, muscle health, and more.
SWFL Brain Booster:
Whether by boat or by land, take the phrase “we live where you vacation” to the next level. From yoga on the beach to kayaking, a walk down Naples pier, or a visit to one of the beautiful public beaches, SWFL has so many unique experiences to choose from.
With summer heat, try visiting the ocean during off-peak hours. This minor tweak can allow for an enhanced experience, longer hours, and a calmer, more meditative experience. After all, this is what the “Blue Zones” lifestyle is all about.
A Message From Dr. Kandel
“This summer, I really want you to enjoy all that Southwest Florida has to offer. Being active, in moderation, is good for you physically and mentally and can help keep you enjoying the best health for years to come. So get out there and be active, be happy, and most of all, be healthy!”
For more Summer & travel resources, feel free to visit the following links:
Smart Summer Travel: Health Tips from a Neurologist
Holiday Travel: Leave Your Back Pain at Home!
Joseph Kandel, MD
Feel free to share this with the people in your life who may benefit from this information! For more insights on neurology, check out our weekly tips on our Neurology Office Facebook page.
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Neurology Office, Joseph Kandel M.D. and Associates
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