Q: Despite the increasing popularity of "brain games" and "brain training" apps, there is no legitimate evidence that mental decline can be slowed by such activities. That said, regular mental stimulation offers a range of social, emotional, and even physical benefits to Alzheimer's sufferers. Don't focus so much on concrete accomplishments finishing the puzzle in the same amount of time as last week, for instance. Instead, make mental exercises for the patient be about having a good time and creating a sense of accomplishment, regardless of results. Pay special attention to highlighting enjoyment when a patient might notice that their abilities are declining. For example, a musician might feel dejected when their skills are not as sharp as they once were, or a painter might feel upset when their paintings have less quality than they once did. At these times, you should take special care to encourage the patient and help them identify new goals and sources of accomplishment for their favorite activities. Asking an Alzheimer's patient to do the same word puzzle over and over again or fold the same towel repeatedly for no reason will not provide mental stimulation or emotional benefits. Alternatively, giving small, common tasks like setting the table or helping with the laundry can offer not only a mental (and physical) workout but a sense of involvement in the household as opposed to the isolation an Alzheimer's sufferer often feels. Avoid meaningless time-fillers, and look for activities that will be meaningful to the patient. These could include playing music, organizing or light cleaning, gardening, reading or looking at newspapers or books, helping with cooking or baking, or going through family photos or videos, to name some examples. Build the activities around the patient's interests and abilities. If you can build the activities around the patient's former work putting coins in display pouches for a former bank clerk, for instance you may get a particularly positive response. People with dementia and Alzheimer's frequently find it easier to remember things from longer ago than from recent history, because the disease takes longer to affect longterm memories. Sharing life memories and experiences can help an Alzheimer's patient improve their mood, communicate better with their family, and build confidence. Bring (or encourage family members to bring) pictures and mementos from the person's past. Physical items are great for triggering memories and encouraging storytelling. Consider visiting an important place in the patient's life, such as a park they loved to walk in or a place they volunteered or worked. These visits will also help with memories and encourage the person to get outside. Create a memory book or display, such as a poster or photo album. Fill this display with important, meaningful events in the person's life, such as the birth of a child or a formative travel experience. Creating this item should help the person reminisce more and also encourage reminiscing in the future. Avoid asking questions that require detailed, factual responses. Instead, you should focus more on the flow of the conversation. People with Alzheimer's often do not remember specific details, such as names and dates, so you should instead pat more attention to the person's enjoyment of the conversation. Ask them to share more about their life story and show a genuine interest in the conversation. One of the most frustrating aspects of Alzheimer's is that it can rob some sufferers of their communication skills more quickly than other aspects of cognitive impairment take place. It can become very challenging to communicate verbally with some patients, but resist the temptation to speak "at" them, as if they are inanimate objects. Strive to communicate with the person, even when it becomes difficult. Learn to recognize and utilize nonverbal cues, including facial responses and hand motions. It may be difficult to tell how much of what you are communicating is "getting through," but assume the person still understands more than may seem immediately apparent. Be patient and persistent in your efforts.
A: Emphasize process and enjoyment, not results. Identify meaningful activities that promote a sense of pride and belonging. Encourage the patient to reminisce. Communicate with, not just to, the person.

Q: Warming up before a race helps you give your best performance and prevents injury. Jog for about 10 minutes to warm up your muscles, then do some light stretches. As part of your warm up, do some dynamic stretches, such as high knees, butt kicks, squats, reverse lunges, and alternating side lunges. It's tempting to sprint out of the starting line so you can secure the lead, but that's a mistake. Running too fast at the beginning of the race will tire you out sooner, leaving you little energy to finish the race. Instead, pace yourself so you are able to finish the race at a faster pace than the other runners. Don't let other runners psych you out if they choose to start off fast. Remember, they're going to burn through all of their energy before the end of the race, so you can always pass them later. At the beginning of the race, you'll need to manage your energy levels so that you don't run too fast, which may tire you out too soon. As you progress through the race, you can increase your pace occasionally to pass other runners. However, save your sprint for the end of the race. It's natural to want to run faster to finish first, but tightening your shoulders and face won't accomplish this goal. In fact, clenching these muscles costs you energy that you could be using for a strong finish. Instead, keep your face and shoulders neutral and relaxed. Check in with yourself when you reach race landmarks and release any tension you're holding in your face or shoulders. Sticking close to your teammates can keep you motivated during the race, so try to run as a pack for most of the race. However, don't slow down your pace if you're much faster than your teammates. Practice sticking together when you go on practice runs. When in doubt, ask your coach for advice about where you should be running in the pack.
A:
Warm up about 30 minutes before the race with a light jog and stretching. Start the race at a steady, moderate pace. Keep a quick, even pace rather than alternating between a sprint and a jog. Relax your shoulder and face muscles so you don't waste energy. Run with your teammates for encouragement.