Brain Healthy Activities
Abdominals Lie on back, knees bent and feet flat on floor. Contract belly button to spine. Maintain lower back in neutral position (do not arch or tuck pelvis so that there is no curve in spine) Plac... View more Brain Healthy Activities: Abdominals
While standing with your side toward door and with exercise tubing attached to door (or other fixed object) at mid position, hold both tubing handles in one hand at chest level. Move away from door u... View more Brain Healthy Activities: Abdominals/Torso/Core
At the advanced level, strength training involves the use of exercise tubing and five pound, eight pound and ten pound weights.Lower Body/Core Strengthening (Suggested for Monday, Wednesday) Warm up: ... View more Brain Healthy Activities: Advanced Strength Training: High Intensity
At the advanced level, strength training involves the use of exercise tubing and five pound, eight pound and ten pound weights.Lower Body/Core Strengthening (Suggested for Monday, Wednesday) Warm up: ... View more Brain Healthy Activities: Advanced Strength Training: Highest Intensity
At the advanced level, strength training involves the use of exercise tubing and five pound, eight pound and ten pound weights.Lower Body/Core Strengthening (Suggested for Monday, Wednesday) Warm up: ... View more Brain Healthy Activities: Advanced Strength Training: Low Intensity
At the advanced level, strength training involves the use of exercise tubing and five pound, eight pound and ten pound weights.Lower Body/Core Strengthening (Suggested for Monday, Wednesday) Warm up: ... View more Brain Healthy Activities: Advanced Strength Training: Lowest Intensity
At the advanced level, strength training involves the use of exercise tubing and five pound, eight pound and ten pound weights.Lower Body/Core Strengthening (Suggested for Monday, Wednesday) Warm up: ... View more Brain Healthy Activities: Advanced Strength Training: Medium Intensity
At the advanced level, strength training involves the use of exercise tubing and five pound, eight pound and ten pound weights.Lower Body/Core Strengthening (Suggested for Monday, Wednesday) Warm up: ... View more Brain Healthy Activities: Advanced Strength Training: Moderate Intensity
While seated or leaning against a stationary object, extend one leg and hold it slightly off the ground. Rotate the ankle clockwise ten times, then counterclockwise ten times. Put the leg down, ... View more Brain Healthy Activities: Ankle Circles
All beginner strength training exercises are performed while seated in a chair. One to two sets may be performed.Knee LiftsOverhead PressLeg KicksRow/Chest PressHip ExtensionBicep Curl: Seated Bicep C... View more Brain Healthy Activities: Beginner Strength Training: High Intensity
All beginner strength training exercises are performed while seated in a chair. One to two sets may be performed.Knee LiftsOverhead PressLeg KicksRow/Chest Press Hip ExtensionBicep Curl: Seated Bicep ... View more Brain Healthy Activities: Beginner Strength Training: Highest Intensity
All beginner strength training exercises are performed while seated in a chair. One to two sets may be performed.Knee LiftsOverhead PressLeg KicksRow/Chest Press: Repeat 10 to 12 times.Static and Dyna... View more Brain Healthy Activities: Beginner Strength Training: Low Intensity
Start small, with static and dynamic stretches:Ankle CirclesCalf/Hamstring StretchesQuadriceps Stretches... View more Brain Healthy Activities: Beginner Strength Training: Lowest Intensity
All beginner strength training exercises are performed while seated in a chair. One to two sets may be performed.Knee LiftsOverhead PressLeg KicksRow/Chest PressHip ExtensionBicep Curl: Use Seated Bic... View more Brain Healthy Activities: Beginner Strength Training: Medium Intensity
All beginner strength training exercises are performed while seated in a chair. One to two sets may be performed.Knee LiftsOverhead PressLeg KicksRow/Chest PressHip ExtensionBicep Curl: Beginner level... View more Brain Healthy Activities: Beginner Strength Training: Moderate Intensity
Seated Bicep CurlWhile seated on chair with elbows bent, palms up and backs of forearms resting lightly of thighs. Bring hands up to shoulders by bending at elbows, moving both arms simultaneously. Ra... View more Brain Healthy Activities: Bicep Curl
Lie on back on a mat, knees bent and feet flat on floor. Contract abdominals, bringing belly button to spine. Contract buttocks and lift pelvis toward ceiling being careful not to over-arch back. ... View more Brain Healthy Activities: Bridges
Seated in a chair, extend one leg and allow the heel to rest on the ground with toe flexed toward knee. Place hands on hips and bend downward from hip with chest lifted. Hold for twenty seconds, then ... View more Brain Healthy Activities: Calf/Hamstring Stretches
This cardio training program is a walking program. Dress should be weather appropriate if exercising outdoors. A flexible, flat soled, lightweight athletic shoe is best. Drink water frequently and car... View more Brain Healthy Activities: Cardio Training
From either a seated or standing position, reach both arms up into a "V" position, pressing backward.... View more Brain Healthy Activities: Chest
Lie on back with knees bent. Hold a weight (3lbs to 10lbs) in each hand at shoulder level with elbows bent. Press weight up to ceiling, open out to sides and then bring weights back together. Bend elb... View more Brain Healthy Activities: Chest Press
The Plank: Knee and Elbow ModificationLying on your stomach lift body into Push Up position and then bring knees and elbows to rest on the floor so that your body weight is supported by knees and elbo... View more Brain Healthy Activities: Core/Abdominals - The Plank
While lying on stomach, hands are placed on small of back. Lift shoulders and upper body off the floor. Make sure that head stays in alignment with shoulders and upper body. Hold for a count of 5 and ... View more Brain Healthy Activities: Core/Low Back
While in a low squat position, hands are clasped in front of chest, as if in prayer. Move three to five steps to the right in a crab-like manner and then an equal number of steps back to the left in a... View more Brain Healthy Activities: Crab Walk
Exercise tubing also goes by the names resistance bands, exercise bands, resistance tubing... you get the idea. It's typically made of latex and is very similar to a large rubber band or the old... View more Brain Healthy Activities: Exercise Tubing
Hamstring/Calf Stretch While lying on a mat, bend one leg so that foot is flat on the mat. Bring the other leg up so that it is perpendicular to the floor. Clasp both hands around the upper thigh and ... View more Brain Healthy Activities: Hamstring/Calf Stretch
While standing behind a chair, fingertips are placed on the chair back, knees are kept straight and toes are pressed to the floor, raising heels off the floor. Rise up for 2 counts and lower for 2 cou... View more Brain Healthy Activities: Heel Raises
Sit on center of chair seat and then slide over to one side so that you are seated on only half of the seat and the other half is unoccupied. (One leg will be off the chair.) Grasp the edge of the uno... View more Brain Healthy Activities: Hip Extension
Seated Hip Flexor/Quadriceps StretchSlide to one side of chair, so only half of seat is occupied. Extend leg behind you. Reach up with same side arm. Repeat with other leg.Standing Hip Flexor/Quadrice... View more Brain Healthy Activities: Hip Flexor/Quadriceps Stretch
SeatedWhile seated, one leg is crossed into a "4" position. Press knee downward to floor while leaning forward. Repeat other side.Mat VariationWhile lying on a mat, bend one leg so that foot is flat t... View more Brain Healthy Activities: Hip Rotation
Lie on floor on one side with elbow bent and hand placed behind head to serve as cushion. Stack hips. Lift top leg and place foot flat on floor in front of bottom knee. Lift bottom leg off floor up to... View more Brain Healthy Activities: Inner Thigh
At this level, all exercises are performed standing or seated with
3lb to 5lb weights. To advance, increase weight, or number of sets or repetitions. Do not increase all three at the same time!Warm ... View more Brain Healthy Activities: Intermediate Strength Training: High Intensity
At this level, all exercises are performed standing or seated with weights. To advance, increase weight, number of repetitions, or number of sets working up to 3 sets of 15 repetitions. Do not increas... View more Brain Healthy Activities: Intermediate Strength Training: Highest Intensity
At the intermediate level, much of the strength training is performed
while seated, with some standing exercises optionally available. Three to five
pound hand weights are optionally used.Warm up:... View more Brain Healthy Activities: Intermediate Strength Training: Low Intensity
At the intermediate level, much of the strength training is performed
while seated, with some standing exercises optionally available. Three to five
pound hand weights are optionally used. Warm up... View more Brain Healthy Activities: Intermediate Strength Training: Lowest Intensity
At the intermediate level, much of the strength training is performed
while seated, with some standing exercises optionally available. Three to five
pound hand weights are optionally used.Warm up:... View more Brain Healthy Activities: Intermediate Strength Training: Medium Intensity
At the intermediate level, much of the strength training is performed
while seated, with some standing exercises optionally available. Three to five
pound hand weights are optionally used.Warm up:... View more Brain Healthy Activities: Intermediate Strength Training: Moderate Intensity
With hands at sides or holding onto sides of chair seat, keep knee bent and lift knee toward ceiling, then release. Perform over 4 counts, 2 counts up and 2 counts down. Repeat 10 to 12 times, a... View more Brain Healthy Activities: Knee Lifts
Hold chair edges and lean back against back of chair. Extend one leg out in a controlled manner without snapping the knee and then release in a controlled manner. Perform over a count of 4, 2 counts u... View more Brain Healthy Activities: Leg Kicks
Stationary LungesStanding sideways behind the chair with one hand placed on the back of the chair for support, extend one leg behind you and drop both knees so that legs are in a 90 degree position. Y... View more Brain Healthy Activities: Lunges
The Cognitive Reserve exercise program is ideally performed five to six days per week, and includes both cardio and strength training exercises. The cardio exercises consist of a walking program that ... View more Brain Healthy Activities: Notes on Working Out
With exercise tubing attached to the upper-position of a doorjamb (or other fixed object) using the door attachment for the tubing, stand with your side toward the door. Holding tubing handle in hand ... View more Brain Healthy Activities: One Arm Pull Down
Stand on exercise tubing with handles in both hands, feet shoulder width apart. Lift first one leg out to the side with foot turned in. Relax leg down and repeat with other leg.... View more Brain Healthy Activities: Outer Thigh
While seated, place feet flat on floor and bend elbows so hands are at shoulder height with thumbs pointing backward. Press knuckles upward toward ceiling, as if raising an object toward the ceiling, ... View more Brain Healthy Activities: Overhead Press
Move exercise tubing door attachment to mid position (or attach to another fixed object.) Holding one handle in each hand, step back until tubing is taut. Open arms wide, squeezing shoulder blades.... View more Brain Healthy Activities: Posterior Shoulder/Upper Back
Assume a position on the floor on all fours, arms shoulder width apart. Knees straight and hands and balls of feet resting on floor. Bend elbows, dropping body to floor. Lower down and raise up again ... View more Brain Healthy Activities: Push Ups
Seated Quadricep StretchSit in chair with feet flat on the floor. Move to one side of the chair and extend right leg behind you resting toe on floor. Hold for 20 seconds, and repeat with other leg. St... View more Brain Healthy Activities: Quadriceps Stretches
Assume a position on all fours. Extend one arm forward, thumb pointing up. Contract abdominal muscles, bringing belly button to spine and the opposite leg behind. Arms and legs should be level with th... View more Brain Healthy Activities: Quadriped
Aerobic exercise (Cardio Training) is the form of physical activity that causes the body to use oxygen to generate energy through the metabolism of glycogen initially, and fat in later phases of activ... View more Brain Healthy Activities: Rating of Perceived Exertion (RPE)
Place one arm across chest and pull further across with other hand. Repeat with other arm.... View more Brain Healthy Activities: Rotator Cuff Stretch
While seated with feet flat on floor, extend arms out in front of you at shoulder level. Pull elbows back (as if rowing a boat) and squeeze shoulder blades, then release. Move both arms simultaneously... View more Brain Healthy Activities: Row/Chest Press
Move tubing door attachment to mid position. Hold both handles of the tubing in each hand. Move back until tubing is taut. Assume and hold a squat position. Pull tubing to sides of chest with elbows b... View more Brain Healthy Activities: Rows
While seated with feet flat on floor, lean slightly forward, place heels of hands on knees with elbows bent and forearms resting on thighs. Press yourself into and upright position and then relax down... View more Brain Healthy Activities: Seated Back Extension
While seated on the edge of a chair, hands are placed on the inner aspects of the knees. Knees are pressed outward against resistance.... View more Brain Healthy Activities: Seated Inner Thigh Stretch
While seated with feet flat on floor and legs together, lift both feet slightly off the floor, move both legs apart, place feet flat on floor, raise feet slightly off floor, move both legs together an... View more Brain Healthy Activities: Seated Jumping Jack
Stand with one leg crossed over the other. stretch one arm overhead. Lean out at hip so that you feel the stretch in your whole side. Reverse legs and repeat with other arm.Detailed Photo
Steps... View more Brain Healthy Activities: Side Stretch
Seated SquatWhile seated in a chair with feet shoulder width apart and pointed slightly out, place weight on heels. Clasp hands together at chest level, as if in prayer. Push heel down and come to a s... View more Brain Healthy Activities: Squats
Stairs: Single StepsWalk up and down a 12 to 15 tread staircase. Take a single tread at a time. One round-trip equals one repetition. Maintain Rating of Perceived Exertion (RPE) level between 6 and 8.... View more Brain Healthy Activities: Stairs
Lift arms with elbows bent to chest level. Twist slowly from the torso (keeping legs stationary and feet flat on floor) first to one side and then to the other with elbows leading. When the maximum st... View more Brain Healthy Activities: Torso Twist
While seated with feet flat on floor, lean slightly forward, place heels of hands on sides of chair next to your side. Slowly straighten your arms and lift your bottom slightly out of the chair. Perfo... View more Brain Healthy Activities: Tricep Extension
Stand sideways behind chair holding onto the chair back. Stand in a split stance; one leg in front of the other, and hold 3lb to 5lb weight in the outside hand. Lean forward at the waist slightly and ... View more Brain Healthy Activities: Tricep Kickback
Tricep Extension with BandsWith exercise tubing door attachment still at highest point and one handle still held in each hand, step in toward the door. Both elbows are bent and held close to the sides... View more Brain Healthy Activities: Triceps
Lift both arms above head and bring one hand down behind head and touch the shoulder blade on the same side as the arm. Use the other hand to pull the bent elbow back. Repeat with other arm.... View more Brain Healthy Activities: Triceps Stretch
Move exercise tubing door attachment back to highest point and face the door. Hold one handle of the tubing in each hand. Pull tubing down toward thighs, keeping both arms straight. Work up to 3 sets ... View more Brain Healthy Activities: Two Arm Pull Down
Walk for 15 to 20 minutes with posture erect, eyes forward and arms allowed to swing at sides.... View more Brain Healthy Activities: Walking
Holding a weight (3 to 8 lbs) in each hand, start in a standing position and then move one leg forward into a lunge position. Come back to a standing position. Keep moving forward, alternating legs. T... View more Brain Healthy Activities: Walking Lunges
Stand in front of wall at such a distance that palms are flat on wall when arms are fully extended. Bend elbows, dropping body to wall. Hands must be at chest level at completion of movement. Perform ... View more Brain Healthy Activities: Wall Push Up
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