The benefits of exercise are visible for all to see. We look good, we stand tall, we keep strong and it helps us sleep better. But there are many other unseen benefits too. One of these benefits is the effect of exercise on brain function. Research points to a reduction in the risk of developing dementia if you are a regular exerciser in midlife. The research suggests that this reduction is significant and can be up to 30 %. An even greater finding was that people can reduce the risk of developing Alzheimer's disease by up to 45% by keeping fit regularly.

Exercise has been shown to increase the hippocampus of the brain which plays a part in memory. Even if you are late to the party - you can start exercising in later life and still get benefits. Exercise increases blood flow to the brain and lower stress. Keeping physically active also stimulates thinking and memory. If you can also minimize alcohol, keep your weight within healthy boundaries, and not smoke, then you are providing the right environment for good brain health. There is no prescription on what kind of exercise you should choose as both weight (resistance) exercise and cardiovascular exercise have both shown good results. It is of note, that physical activity trumps brain teasers such as puzzles and games in terms of reducing cognitive decline.

Getting regular exercise for a strong brain doesn't have to mean sweating at the gym. Get creative and do something you enjoy :

• Gardening - digging, and pruning is a really good workout

• Brisk walking. - Meet some friends and head off for a picnic, factor in a few hills to increase the intensity

• Swimming - head off down to the local pool and swim your afternoon away

• Yoga or Pilates - look for local groups at the leisure center

• Spring Cleaning - bending, stretching, and vacuuming all count toward physical fitness

If you want to find out more then you can always visit the Alzheimer's Society for tips and suggestions

Friday's exercises focus on flexibility and moving your joints through the full range of motion.

Meet Zhao Wenying who holds the record for the fastest in the over 60 age group for completing the rubiks cube blindfolded. She was introduced to the cube by her 8 year old grand daughter and was hooked since then.

Swimming can exercise every main muscle group in the body. It is the preferred exercise for many as the buoyancy of the water means it does not stress the joints. It is great for those who suffer with joint aches and pains or conditions such as rheumatoid arthritis as the warmth of the water can also assist in making the exercise comfortable and soothing for joints. You don't need to be surrounded by kids on a Saturday afternoon if you crave peace and quiet. Your local swimming pool will hold sessions that suits all requirements such as ladies only or adults only sessions.

If you are new to swimming, it is never too late to take lessons or even consider a water aerobics class which can be great fun and an opportunity for new friends

Are you active and would like to feature here? We would love to hear from you! Get in touch, preferably with a picture so we can celebrate and promote you living your best life.