Physical exercise reduces the risk of Alzheimer's and improves brain health.

The relationship between physical exercise and brain health has garnered increasing interest, especially in the context of the fight against neurodegenerative diseases such as Alzheimer’s. According to the Alzheimer’s Society in the UK, regular physical activity not only benefits the heart but also plays a crucial role in reducing the risk of developing dementia, a finding supported by a thorough review of 58 research studies. This analysis reveals that individuals who exercise regularly may be up to 20% less likely to face cognitive decline compared to those who lead a sedentary lifestyle.

In a world where time is an increasingly scarce resource, “weekend warriors” have emerged as a viable alternative for those with busy schedules. This term refers to individuals who concentrate their physical activity into one or two days a week, a practice that, according to a recent study published in the British Journal of Sports Medicine, may reduce the risk of mild dementia by 15%. This finding is particularly relevant for many people who struggle to maintain a daily exercise routine.

This study, which analyzed data from over 10,000 adults in Mexico City over a period of 16 years, suggests that even those who can only dedicate a limited amount of time to physical activity can still benefit from its neuroprotective properties. The World Health Organization (WHO) recommends that adults engage in at least 150 minutes of moderate exercise per week. The good news is that concentrating this time on the weekend can offer the same benefits as a routine more evenly distributed throughout the week.

Exercise helps mitigate cognitive decline in old age. Several studies have shown that active individuals at age 70 exhibit less brain shrinkage in the following years, a factor considered key in the prevention of neurodegenerative diseases. For example, a study called EXERT highlighted that individuals who participated in an aerobic exercise program for a year showed no decline in their memory and thinking abilities. In contrast, those who remained inactive did experience notable cognitive decline.

Physical activity can be classified into two main types: aerobic and muscle-strengthening. Aerobic activity, which includes exercises that raise the heart rate, such as walking, swimming, or cycling, has been associated with positive outcomes for brain health. On the other hand, muscle-strengthening activities not only benefit overall physical health but also help regulate blood sugar, an important risk factor for dementia.

It is crucial to highlight that exercise is not limited solely to formal sports activities. Everyday activities, such as brisk walking, gardening, or even household tasks like cooking, can significantly contribute to brain health. The Alzheimer’s Society in the UK emphasizes that maintaining a level of activity, no matter how small, can be a fundamental step in reducing the risk of Alzheimer’s.

For those looking to start or improve their exercise routine, it is advisable to begin with small amounts of activity and gradually increase them. Choosing an activity that is enjoyable can increase the likelihood of maintaining long-term commitment. Using wearable devices to track progress or set goals, such as walking 10,000 steps a day, are strategies that can encourage regular physical activity.

Additionally, participating in group activities, such as hiking clubs or yoga classes, not only helps keep the body active but also promotes socialization, an equally important factor in combating loneliness and isolation, which are considered risk factors for dementia. These social interactions are key to keeping the brain active and engaged, which may contribute to better cognitive health.

In conclusion, physical exercise, whether through structured activities or daily tasks, plays a fundamental role in promoting brain health and reducing the risk of Alzheimer’s. As science continues to unravel the benefits of exercise, it is imperative that individuals recognize the importance of staying active, even if it means adopting the lifestyle of a “weekend warrior.” The combination of regular physical activity and an active social life could be the key to maintaining a healthy mind in old age.