FRESNO, Calif. (KFSN) — Keeping our minds sharp and active can keep our brains healthy.

“Any exercise retrains the brain,” says Dr. Perminder Bhatia. “What happens when people get dementia is that the connections in the brain are going slowly. When we retrain the brain, the connections become faster. When the connections become faster, they produce more neurotransmitters at the same time.”

A study in the Alzheimer’s Association research journal found that simple brain speed exercises were linked to lowering the risk of dementia by 26% at a 20-year follow-up.

Researchers looked at participants who did the initial speed exercise, plus the booster sessions.

“They gave them exercises to speed and coordination of their eyes at points to make them faster,” Dr. Bhatia said.

Researchers noted that the speed exercise worked differently than memory ones because it pushes the mind to adapt.

Dr. Bhatia is the medical director of the Neuro-Pain Medical Center in northeast Fresno.

He gave a demonstration of what these exercises look like.

One example he showed was from the website Brain HQ.

“It gives you what you want,” Dr. Bhatia said. “Auditory brain speed, visual brain seed, field of view and safety. This game is called Hawk-Eye.”

Dr. Bhatia recommends that people over 50 years old start these exercises, but anyone can start these sessions at any age.

There are more steps we can take to reduce our risk.

As we age, doctors say we become more susceptible to dementia.

That’s why living a healthier life and staying stimulated can improve our well-being for years to come.

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To join or not to join a gym: That is the question. If you opt out of building a home gym, you can join a club and have access to more weights and machines. Friends and classes motivate you to keep coming, and that monthly bill keeps you disciplined. On the other hand, gym memberships are steep, workouts can get hijacked by bullies, and going to the gym is an additional commute.

My gym tardiness, however, will likely catch up to me. One of the most consistent messages from health and fitness experts today is that lifting weights has immeasurable benefits. Strength training allows us to keep doing the things we love well into our advanced years. It reduces blood sugar, lowers blood pressure, burns calories, and reduces inflammation. A recent review of studies in the British Journal of Sports Medicine by Harvard Medical School found that strength training is linked to lower risk for cardiovascular disease, diabetes, and cancer and provides a 10 to 17 percent lower overall risk of early death.

But you don’t need all the time and money in the world to have a great home gym. Reviews editor Adrienne So and I have been slowly adding to our existing, minimalist home gyms in our living rooms and garage—a roughly 10- by 10-foot patch in our basements and living rooms. There’s a ton of equipment out there, but for maximum results, I asked two physical therapists—Grace Fenske at Excel North Physical Therapy and Performance and Samuel Hayden at Limit Less Physical Therapy—for their recommendations.

Here’s a PT-recommended guide for an ultrasimple setup that will keep you pumped and motivated. Don’t see anything you like? Don’t forget to check out our existing guides to the Best Running Shoes, the Best Fitness Trackers, or the Best Walking Pads.

Adjustable Dumbbells

Yes, these are very pricey. But people outgrow their small dumbbells very quickly, and if you bite the bullet early, adjustable dumbbells take up a lot less space than individual dumbbell or kettlebell sets. The Nüobell adjustable dumbbells required 38 patents and allow users to increase weight in increments of five pounds all the way up to 80 with a twist of the handle. Each dumbbell set replaces 32 individual dumbbells. In a cramped space, that’s a game changer.

The way that both Steph’s Nüobells and my Nike adjustable dumbbells work is that the full barbell fits into a cradle. (You can also mount the barbells in a stand.) When the user twists the handle to five pounds, the aluminum bar with grooves will grab onto the first hollowed-out plate, which is 2.5 pounds on each side of the barbell. With each subsequent turn of the handle the bar will pick up heavier weight in increments of five pounds. A safety hook at the bottom of the cradle ensures the barbell weight must be locked in place before lifting.

I like my Nike dumbbells because the end of the dumbbell is flat, which means I can rest it on its end on my thigh without putting a divot in my leg. Also, the plates aren’t round. If you have a big round dumbbell on the floor, or especially in your garage, it will find the nearest incline and roll away on top of a house pet or child. You can still take individual plates out of the rack if you need them for leverage under your heel or for mobility exercises. Whichever one you choose, though, both Steph and I recommend getting a floor stand to decrease strain on your back. —Adrienne So

FARGO — While we know exercise is a key part to keeping our hearts healthy, it can be challenging to know where to start.

That’s why Randy Martin, manager at Sanford Sports Performance, says talking to your physician or meeting with a personal trainer can help you create a workout plan.

The American Heart Association recommends 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.

Martin says jogging, rowing or using an elliptical are simple exercises that can improve your heart health by elevating your heart rate.

“So it’s never too late to start an exercise program. Of course, you want to kind of maybe consult your physician ahead of time and get his or her approval before you start an exercise program,” Martin said.

It’s important to include some strength training into your workout routine, he said.

Exercises such as squats and dead lifts increase your heart rate while working muscles throughout your entire body.

Kjersti Maday joined WDAY as a reporter in May of 2024. She is a native of Granada, Minnesota and graduated from Minnesota State University Moorhead in 2015.