Approaching Exercise from All Angles

Learn how to prepare a multimodal exercise plan for the New Year and set yourself up for success.

As the new year begins, many people feel compelled to set bold resolutions about exercise and wellness. Yet research and experience consistently show that meaningful, long-term change is more likely to come from thoughtful, incremental adjustments rather than sweeping annual commitments. When it comes to supporting brain health, adopting an iterative approach (one that emphasizes ongoing refinement) can make exercise more sustainable, effective, and enjoyable.

A Fresh Look at Your Routine

A comprehensive, brain-healthy exercise routine includes three key components: 
aerobic exercise, resistance training, and neuromotor exercise (activities that challenge balance, coordination, and cognitive engagement).

Most individuals tend to favor one or two of these while overlooking the others. A helpful starting point for the new year is to ask: Which of these movement domains do I engage in least, and how might I incorporate more of it into my routine?

Identify Areas for Exercise Improvement

As a refresher, here are definitions and examples of each modality of exercise:

• Aerobic exercise (e.g., brisk walking, cycling, swimming) is foundational for cardiovascular and cognitive health, though many struggle with consistent duration or intensity.
• Resistance training (e.g., free weights, resistance bands, machines) supports muscle strength, cognition, and metabolic health, but is commonly underutilized.
• Neuromotor exercise (e.g., tai chi, balance training, dance, dual-task activities) plays a unique role in promoting coordination, gait stability, and executive function.

Identifying the least-represented category in your weekly routine can help guide a more balanced and cognitively robust program.

Modify the Training Variables

After clarifying which exercise domain needs more attention, consider refining the core variables that can make up an exercise program:

• Variety: Introducing new movements, types of exercise, or environments (e.g., from home to groups) helps to incorporate novelty and reduce monotony.
• Intensity: Moderate-to-vigorous efforts are associated with cognitive benefits; however, the appropriate level varies by individual and should feel safely challenging. 
• Duration: Short, manageable sessions (such as 10- to 20-minute bouts) are great options when overwhelmed, but sometimes the duration of sessions can be increased to reduce frequency (days per week).
• Frequency: Identify how many days per week you would like to exercise. By “scheduling out” and allocating certain types of exercise to designated days (e.g., resistance training on Tuesday and Thursday, Tai Chi on Wednesday, aerobic on Monday and Friday), we can improve our organization and improve adherence!

Fine-tuning these variables makes your program more aligned with current exercise recommendations for brain health.

Adopt an Iterative Mindset to Exercise

Instead of pursuing rigid resolutions, consider viewing your plan as a flexible framework that evolves over time. This perspective reduces the pressure to be perfect and encourages ongoing adjustments based on your needs, schedule, and capabilities.

Examples of iterative thinking include:

• Adding an additional aerobic session when feasible, rather than aiming for an idealized weekly target.
• Introducing one or two strength exercises per week and progressing gradually.
• Signing up for a class instead of overthinking what exercises to do.
• Working with a qualified personal trainer and/or physical therapist to assist with programming.

A Principled Start to the Year

Creating a multimodal exercise plan grounded in reflection and steady refinement can lead to meaningful benefits for both brain and body. By identifying gaps in your current routine, adjusting key training variables, and approaching change iteratively, you set the stage for sustainable progress throughout the year.

About the Brain Wellness & Lifestyle Program

The Brain Wellness & Lifestyle program at Pacific Neuroscience Institute offers virtual and in-person, individual and group sessions. Our expert team, including brain health training specialists, addresses lifestyle interventions designed to support and optimize your brain health.

Contact us to learn more about our services:
lifestyle@pacificneuro.org | 213-344-2037
1301 20th St. #100, Santa Monica, CA 90404