30 Minutes to a Better Mind

You can boost the mind-protective HDL in your bloodstream just by doing this for 30 minutes a day: walking.

When researchers looked at the relationship between HDL and cognitive function in people ages 95 to 107, those with higher HDL had superior memory. And a daily walk is a great way to boost HDL.

Get More HDL
HDL is the "good" cholesterol -- and more is definitely better when it comes to this friendly fat. In fact, people who live past 100 tend to have higher HDL than people who don't reach a ripe old age. HDL may up your odds of being a quick-witted senior as well, helping to ward off both Alzheimer's and dementia. So what are you waiting for? Start boosting your levels today with a daily walk. (Get tips on squeezing 10,000 steps into your day by watching this video.)

HDL to the Rescue
Researchers believe HDL helps fend off Alzheimer's in several ways. First, it helps keep your veins and arteries clear, allowing blood to travel easily to both your heart and your head. HDL also encourages communication between brain cells and may discourage Alzheimer's-related amyloid plaques. And finally, HDL protects delicate brain cells from inflammation. (Think your memory has to decline with age?Here's why you should avoid this stereotypical thinking.) - Real Age

Plan Your Ideal Walking Workout

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Make every step count, no matter how often you hit the pavement.  By Sarah Bowen Shea

Routine: Begin by walking 10 to 15 minutes on flat ground or on a treadmill at a purposeful pace, or complete 2,000 steps (use a pedometer to monitor your walking progress). "You want to cover a mile in about 20 minutes. That's not a window-shopping pace," says Mark Fenton, a former competitive racewalker and the host of the PBS series America's Walking.

Walking tips: 

• Maintain an upright but comfortable posture, with your neck, upper back, and shoulders relaxed, suggests fitness-walking expert Sara Donovan, author of Mall Walking Madness: Everything You Need to Know to Lose Weight and Have Fun at the Same Time.
• Minimize the sway in your lower back; don't jut your rear out. Instead, maintain a slight, natural arch in your back.
• Gently pull in your abdominal muscles. This helps strengthen your abs while reducing lower-back pain.

Goal: Aim to walk at least five days a week. Every second or third week, add 5 minutes. After about two or three months of regular walking, you should be up to 30 minutes. Once you've hit half an hour, add variety to your terrain rather than increasing time or speed. This will boost your enjoyment, encouraging you to keep up the habit.

Next: If You’re an Everyday Wal...