John Nagy’s exercise routine is more rigorous than most.

He warms up, hits some light weights, does some work with resistance bands.

Then the 96-year-old walks the more than three kilometers from his home to campus, where he starts his real workout at McMaster’s Physical Activity Centre of Excellence (PACE).

Nagy is the poster child for the Ontario Brain Institute’s new toolkit aimed at helping seniors use exercise as a weapon to ward off Alzheimer’s disease.

The toolkit, announced at a gathering on campus Tuesday, is based on research conducted by McMaster’s Kathleen Martin Ginis.

The kinesiology professor’s work shows that regular exercise can result in a reduced risk of developing Alzheimer’s, and can help those with the disease maintain independence and carry out the tasks of daily living.

That’s why the Brain Institute developed the toolkit, which includes suggestions to help seniors get and stay active. It also includes a calendar that helps them set goals, stay on track and plan their physical activity.

“The research shows that when you’ve got a plan, you’re more likely to keep up with your routine,” Martin Ginis told those gathered for the announcement.

For Nagy, exercise is just one part of a lifestyle he works to keep balanced every day.

“It also means getting eight hours of sleep, eating right and socializing,” he said.

The Physical Activity and Alzheimer’s Disease Toolkit is available for download on the Ontario Brain Institute’s website.