Have you ever walked into a room and forgotten why? Or bumped into an old acquaintance at the store but couldn’t recall their name? These moments of forgetfulness are normal. But as you age, you may start to wonder if they are something more — like possible signs of declining brain health.
The good news is that these slips don’t necessarily point to dementia. They may be just part of getting older. As we age, our brain shrinks, and blood flow slows. This loss of volume affects nerve connections, which can make memory lapses more frequent.
The even better news? Taking care of both your body and mind can help slow these changes and keep your brain healthy.
While you can’t fully predict how aging will affect your brain, your lifestyle choices have a powerful influence on cognitive health. Regular exercise, mental stimulation, and other healthy habits can support your cognitive well-being, helping you stay active and engaged at any age.
With a little effort, you can boost your ability to think, solve problems, and stay sharp — whether you’re 40 years old or 80. One of the best ways to get started? Following a workout routine that strengthens both your body and mind.
Exercise is vital for brain health
Exercise is about more than just building strength and endurance. It can also help keep your brain sharp.
A study published by Aging and Disease revealed that high-intensity interval training (HIIT) may significantly improve brain health, especially in older adults. Researchers found that not only does HIIT enhance cognitive abilities, but it may also help reduce the risk of dementia.
High-intensity interval training (HIIT) consists of short bursts of intense exercise followed by brief periods of rest or lower-intensity movement. These workouts are designed to push your body close to its maximum effort, raising your heart rate quickly and improving cardiovascular fitness.
This workout style isn’t just for advanced exercisers; HIIT is adaptable for all fitness levels. By adjusting the intensity, duration, and types of exercises, you can create a routine that suits your abilities and helps you progress over time.
The study followed 151 healthy adults ages 65 to 86, each participating in different types of exercise over six months. Participants were randomly assigned to one of three workout routines: balance and stretching exercises, brisk walking on a treadmill, and high-intensity interval training. The HIIT sessions consisted of four cycles of short bursts at 85%-95% of maximum heart rate followed by brief recovery periods
After six months, only the HIIT group showed improved function in the hippocampus — the part of the brain responsible for memory and learning. Even more impressive, these cognitive benefits lasted for five years, even after participants stopped doing HIIT.
Water workouts for improving brain health
Maintaining brain function as you age can feel challenging, but regular exercise — particularly HIIT— plays a critical role. However, you don’t have to go all out on the running trail or join a local gym. With a Michael Phelps Swim Spa, you can make brain-boosting workouts a regular part of your life without worrying about high-impact routines.
A Michael Phelps Swim Spa is the perfect space to swim, run against the current, or even do high knees at an intensity that feels challenging for you. Plus, water workouts help to reduce joint strain and minimize the risk of injury. With customizable resistance and supportive buoyancy, it’s easy to tailor your workout to match your fitness level and gradually increase intensity over time.
Simple swim spa HIIT workout
Warmup: 5 minutes of light swimming or water jogging
HIIT cycle: 4 minutes of high-effort water running or fast swimming (aim for 85%-95% of your max heart rate)
Recovery: 3 minutes of moderate water walking or slow swimming after each HIIT cycle
Repeat: Complete two to four cycles depending on your fitness level
By alternating intense bursts with recovery periods, you’ll reap the benefits of high-intensity training without the wear and tear associated with land-based workouts.
Swim spa HIIT routine
Are you interested in the benefits of HIIT workouts but don’t want to swim in place? This fun and effective swim spa workout routine will get your heart pumping and challenge your muscles.
Warmup: 5 minutes of moderate water walking or light swimming
HIIT cycle: 1 minute of each of the following exercises: fast high knees in place, jump squats, flutter kicks, lateral shuffles
Recovery: 3 minutes of moderate water walking or slow swimming after each HIIT cycle
Repeat: Complete two to four cycles depending on your fitness level
Cooldown: 5 minutes of slow water walking or light stretching
Build a swim spa workout routine that works for you
The best workout routine is one that you can maintain, especially if you want to maintain or improve your cognitive health. A recent study showed that participants who completed 30-minute workouts three times a week experienced significant improvements in brain health.
For most people, doing HIIT workouts two to three times a week is a great way to get the benefits of this high-intensity training while still giving your body time to recover.
Listen to your body. If you’re feeling tired or sore, it’s OK to take it easy or cut back on the intensity to avoid injury. Mixing HIIT with other types of exercise, like strength training or swimming, can help create a well-rounded fitness routine that keeps you feeling your best.
Exercise on your schedule
Having a Michael Phelps Swim Spa in your backyard makes it easy and convenient to stick to a regular fitness routine. You can work out whenever it suits you, without the hassle of finding open swim times, waiting for machines, or dealing with crowded gyms. This lets you focus on your fitness journey in the comfort of your own space.
Low-impact home workouts
Water workouts aren’t just effective; they can also be easier to maintain, especially as you age. The buoyancy of the water reduces strain on your joints, making exercises gentler on your body compared to traditional workouts. This can lead to greater exercise adherence to a fitness routine, as many people find water exercise to be more comfortable and enjoyable than land-based workouts.
Safe space for older adult exercise
The soft tread flooring in a Michael Phelps Swim Spa offers excellent traction and grip, enhancing stability during your workouts. With spacious dimensions, the spa allows for freedom of movement, making it easier to concentrate on your fitness goals without feeling restricted.
Year-round exercise pool option
Designed for year-round use, the Michael Phelps Swim Spa lets you adjust the water temperature to suit your preferences, ensuring a comfortable workout experience every time. Full foam insulation helps maintain that perfect temperature, so you can enjoy your exercise routine in any season.
Building a swim spa workout routine that fits your lifestyle is a win-win: you can not only improve your physical health but also support your cognitive well-being as you age.
How to buy a swim spa
Do you want to be able to swim, exercise, and relax at home? Having a Michael Phelps Signature Swim Spa allows you to swim on your schedule while adding a fun factor to your backyard. Click here to find out more about the benefits of hydrotherapy and relaxing in a hot tub. Or, contact your local Master Spas retailer to learn more about swim spa ownership. Wondering how much a swim spa costs? You can request a quote here.