- Recent studies show that active exercise in moderate can reduce the risk of dementia, according to recent studies.
- 35 minutes a week can reduce the risk of dementia by 41%.
- Brain health experts explain how to lower the risk of dementia and how to increase brain health.
Walking and routinely the benefits of exercise, such as increasing heart health and increasing longevity. But now, new studies have found that active intensity exercises in moderation can lower the risk of dementia and help brain health.
Meet an expert: Aasef G. Shaikh, MD, Ph.D, Professor of Neurology College Case Case Western Reserve University; Gary Small, MDPsychiatry President and the author of the following books as the Hackensack University Medical Center Memory Bible
At least what is that study Post Journal of the American Medical Directors Association Establish. The researchers analyzed the information collected from nearly 90,000 participants in the UK, who was 50 years old or older between 2013 and 2015, for almost three years, with 735 of the participants of this study.
Researchers showed that the risk of dementia decreased by about 41%in the “intermediate-active” physical activity (calculated using a fitness tracker) in 34.9 minutes each week. Every 30 minutes of the same level of exercise, the risk of dementia has been reduced by 4%. This is a 60%decrease in the risk of exercise 35 ~ 69.9 minutes, and 63%decreased after 70 ~ 139.9 minutes, and 69%reduced the risk when exercising more than 140 minutes a week. In about 4.4 years, the participants were physically active in moderate to 126 minutes.
But Aasef G. Shaikh, MD, Ph.D, Professor of Neurology, College Case Case Western Reserve University We recommend that this study focuses only on the influence of the movement and that there is more to prevent dementia. He says that it is the same important to measure other factors before claiming that exercise alone can reduce risk.
“In other words, when a person is not only practicing every day, he is working mentally and physically all day long. Cumulative effect It will be related to the high possibility of preventing dementia, ”he says.
Because there is something else component Consider the risk of dementia, including human age, genetics, lifestyle factors, certain health status, and gender.
What is considered active exercise in moderate?
When defining the amount of physical activity used to achieve the results mentioned in the study, researchers describe this as “active at moderate”. This means that the elderly who participated in the study were forced to sweat.
“Active robber movement It is defined “The lake activity breathing with aerobic activity by the US Centers for Disease Control and Prevention (CDC) is a high heart rate or a high level of moderate strength exercise.” Gary Small, MDPsychiatry of Hackensack University Medical Center, including 12 or more books on DEMENTIA and Brain Health New York Times best seller Memory Bible. “For example, jogging, running, swimming rap, riding uphill, tennis or soccer games.”
According to both doctors, receiving blood pumping seems to be key. According to Dr. Small, “Most of the research, which shows the connection between the risk of dementia and the relevance between exercise, focused on cardiovascular conditioning.
“The amount of daily exercise is not needed to be extensive,” he said. Instead, about 30 minutes of lively walking has resulted in the results.
How long do I have to exercise to increase my brain health?
Dr. Shaikh usually recommends to do a lot of aerobic exercise, as patients can withstand their body for about three days a week. “Recent studies have shown that 126 minutes of intense exercise per share is beneficial.” But 126 minutes per share, significant improvements have been made to reduce the risk of dementia. “
Dr. Small agrees to strengthen the idea that physical activity has the advantage in a small amount. “Many studies have shown this portion Exercise is better for physical and brain health than sitting lifestyle. ” research publishing Aging and diseases In 2024, people between 65 and 80 years old have improved their brain health for about six months for 30 minutes a week.
How can exercise lower the risk of dementia?
Dr. Small says that exercise helps the brain to continue firing on all cylinders when preventing dementia and other brain -related diseases.
“When you exercise, your heart pumps oxygen and nutrients with brain cells,” he says. “The level of the brain -derived neurological factor (BDNF) increases, accelerating brain cell communication.”
Dr. Small says that cardiovascular conditioning (increased oxygen consumption due to intense exercise) increases the size of the brain’s hippocampus memory center. “This process is improving cognitive performance and lowering the risk of dementia,” he says.
What other factors can help you lower the risk of dementia?
Exercise alone is not enough to prevent brain disease. Dr. Shaikh says that patients advise to work the brain. This includes:
- Maintain a healthy social life
- I regularly interact with friends and family
- Participate in activities that stimulate brains such as boards and card games
- reading
Dr. Small has another habit that contributes to lowering the risk of dementia.
- No smoking
- Maintain healthy weight
- Reduction of alcohol consumption
- Continue healthy physical activity
You can still learn more in this study, but it seems clear that you have a long -term advantage that is worth exploring as you get older.
