01/05/2026
Sage advice. Thank you Susun W**d
11 Exercises to Increase Dopamine, 2
As promised, here's part 2
Commenting on an ebook from Zonia.
These are all my comments.
The numbers refer to the list of exercises —
See Part 1, posted on Jan 1 —
recommended to increase dopamine.
Want to stay sharp, and mellow, for a century?
Vigorous daily exercise is as important as brain-nourishing walnuts and ginkgo.
Exercise of any kind promotes healthy longevity.
And boosts feel-good chemicals in your brain.
Regular movements, repeated frequently, are the best, I find
For improving mood.
Number 1: Running
Running is hard on old joints.
I prefer walking, or slow jogging.
No equipment needed.
Best to walk in nature.
I do walk inside when it's below zero and windy outside. Brrrrr
I aim for at least four miles, in four sessions,
Spaced throughout my day.
> Just getting started?
Commit to a 5-minute walk every hour.
You can do it.
Or go for a 15-minute walk every three hours.
Number 2: Barre
One friend transformed her body and her life,
With three years of twice-a-week barre work.
Lots of free barre videos online for your inner ballerina.
Many include Pilates and light weights.
Commit to a set time on a set day and repeat, repeat.
Numbers 3 and 4: Spinning/Cycling; Skiing/Snowboarding
I was shocked at the great number of elders on bicycles when I first visited Europe.
I think of cycling as a sport for young, bouncy folks.
Why?
Any exercise that involves the risk of a broken bone/hip — like cycling on the road or skiing — is off the list for most of us over 65.
My beloved Gordon taught snowboarding through his seventies.
I do still ride (horses) though.
> Those of my older friends who cycle, do so only on stationary bikes.
But the force of cycling (twice that of walking) is not kind to older knees.
Number 5: Dance
I have several friends who have rediscovered dance in their seventies.
Put on some classical music and waltz around, or jazz it up and shake that b***y.
Follow along with a multitude of online classes
Or join others at free dance session.
Not just once, but every day.
Number 6: Team sports
Solitary sports appeal more as we age.
Soccer, baseball, volleyball look too dangerous.
Team members can be clumsy.
So can we. LOL
> It's not just the sport that creates dopamine, it's the socializing.
Social contact promotes longevity.
Exercise with others promotes accountability.
> My aunt Yolanda bowled on a team until she was past 90.
Gather walking partners.
Go to a yoga class.
Numbers 7 and 8: Weightlifting/Resistance Training; Sprint Training/HIIT
Yes. Lift weights.
Your bones will benefit as much as your muscles.
Carry the grandchildren.
Pull the bucket up from the well.
Fill the barn with bales of hay.
Or buy some 1-2 pound weights and follow a free online class on YouTube.
> I follow a 7-minute HIITS routine every other day in the winter months.
In the summer, I chase after goats, move bales of hay, and heft buckets of compost.
Number 9: Yoga (I would add Tai chi and Qigong to his list)
I do yoga twice a week, for at least an hour each time.
I've engaged in a regular, weekly yoga practice, since I was 20.
Yoga includes pranayama — breathing exercises — at the beginning.
Extra benefit there.
And significant time in deep relaxation at the end.
So incredibly good for the brain and nervous system.
Chair yoga absolutely counts.
Free online courses abound.
And there are often classes at the library.
Start a practice that will benefit your brain today.
> And I practice tai chi several times a week.
Harvard has excellent free video tai chi classes.
> Beginner?
Start with Qigong.
Less complicated.
Numbers 10-11: Rowing/Water Sports; Swimming
Kayaking is a passion of mine that I haven't indulged in too long.
I know a few women who drive great distances to swim in pools they like.
I healed a traumatic shoulder injury by swimming.
But I don't swim since my surgery (over five years ago now).
I'm not allowed to submerge myself because
The risk of infection through my indolent wound is too great.
> The weightlessness of being in water makes any movement easier.
The resistance of water makes all movements more aerobic.
Keep your brain brilliant.
Move.
In beauty.
Breathing with the plants.
Heart beating as one with the earth's heartbeat.
Surrounded by green blessings.
Gratitude
Joy
