October 2025 – Ask a Health Coach

You have questions, we have answers.

Certified Health Coach Steve Ledvina shares the answers to the questions he hears most about exercise:

Exercise is one of the best things you can do for your brain. It helps protect memory, lifts mood, and supports long-term brain health. Here are answers to the questions I hear most often.

Q: How much exercise should I aim for each week?
A: Aim for 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity per week. In practice, that’s ~30 minutes most days or three 45-minute sessions. Short bursts count—5–10 minutes after meals or between tasks add up.

Q: What counts as aerobic—and do daily steps matter?
A: If your breathing makes conversation harder, it’s aerobic. Brisk walking, cycling, swimming, dancing, hiking, and rowing all qualify. Benefits start well below the 10,000-step myth; more steps and a slightly faster pace bring greater gains. When time is tight, use intervals: brief pushes, easy recoveries.

Q: Why include strength or resistance training?
A: Two sessions a week help preserve brain volume and executive function, improve glucose control, and lower inflammation—major dementia risk factors. Work toward a well-rounded routine that targets all muscle groups.  Progress gradually and with professional help if you are new to it.

Q: How does exercise actually change my brain?
A: Movement boosts BDNF, a growth factor that helps neurons grow, connect, and stay resilient. It also increases blood flow to memory hubs like the hippocampus. Indirectly, exercise improves mood, reduces stress, deepens sleep, and steadies blood sugar, which are four pillars that meaningfully protect memory and lower dementia risk.

Q: I’m busy, sore, or caregiving—how do I start realistically?
A: Consistency beats perfection. Begin with a 15-minute walk and build gradually. Break up sitting every 30–60 minutes with a quick stroll, stairs, or 10 body-weight reps. If pain, weather, or logistics get in the way, consider alternatives such as chair-based strength training, resistance bands, or indoor walking.

Q: How do I stick with it for the long haul?
A: Choose activities you enjoy and make them social for accountability. Schedule sessions like appointments and track them for visible progress. Multicomponent weeks (aerobic + strength + balance) work especially well for older adults. Tech (apps, wearables, online classes) can help. If you’re new or managing conditions, check with your clinician. Most of all, find joy in movement—steady, imperfect progress is what transforms your brain over time.

Steve Ledvina is a Certified Health & Wellness Coach and founder of Elevate Me Coaching. He currently serves on the Sharp Again Board and often coaches our small groups.

Have a question you would like to see answered in the newsletter? Email your question to healthcoach@sharpagain.org by the 15th of the month, and one of our coaches will answer it for you.