How many days of physical activity per week protects against dementia?

● Fulfill exercise can regularly reduce the risk of dementia by up to 20%According to the Alzheimer’s Society UK.

● Physical activity, such as walking or aerobics, helps neuroplasticity and can promote neurogenesis.

● Template “weekend warrior” According to a study, intense exercise two days a week reduces the risk of mild dementia by 15%. Therefore it is also a viable option for protecting brain health.

Main: Recent research highlights the importance of physical activity for brain health. Alzheimer’s Society analyzed 58 studies and concluded that regular physical activity reduces the risk of developing dementia, and the weekend warrior method also has significant benefits.

Why is this important: Maintaining a physical activity regimen not only improves overall health, but is also an effective strategy for preventing neurodegenerative diseases, even for those who have little time for exercise.

For several years the connection between brain function and physical activity. Research has proven that regular exercise helps reduce the risk of developing neurodegenerative diseases such as dementia and Alzheimer’s disease.

Doctor Lucia Crivellihead of the department of neuropsychology Fleni, explained to Infobae: “Activities such as walking, swimming or aerobic exercise They not only improve circulationbut they also contribute neuroplasticityhelping support cognitive function. cognitive stimulation also plays an important role because keeping the mind active increases cognitive reserve. Besides, cardiovascular risk control (hypertension, obesity, diabetes) is necessary for brain health“

On the other hand, the Alzheimer’s Society of the United Kingdom stated, after analyzing 58 researchthat “studies have shown that people who exercise regularly may have 20% less likely to develop dementia than those who do not regularly engage in it“

But what does “regular exercise” mean and how many days a week should you practice it to achieve these benefits?

According to World Health Organization (WHO) adults should spend at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

But according to a new article published in the magazine British Journal of Sports Medicine, With only two days a week you can get them neuroprotective benefits.

The work examined the relationship between a pattern of physical activity called “weekend warrior” or weekend warriors and mild dementia.

This is the name given to people who have little time for regular exercise during the day. working week And they can Focus your moderate to intense physical activity on one or two dayssuch as on weekends.

The study analyzed data from 10,033 adults in Mexico City. for 16 years. Weekend warriors who exercise once or twice a week have been found to have a lower risk of mild dementia. 15% compared to inactive ones. In conclusion, we can say that this model can be a viable option for busy people who want to protect their health.

A previous study published this year also found that “weekend warriors” had better health scores on more than 200 measures than those considered inactive.

Alzheimer’s Society UK explained that there is evidence showing that older people can also reduce their risk of suffering from dementia I train regularly. One study examined the daily activity of older adults.

Those who exercised the least (bottom 10%) had more twice as likely to develop Alzheimer’s disease than those who exercised the most (top 10%).

The Alzheimer’s Society of the United Kingdom said that when we talk about “physical activity” we mean: aerobic exercise (which increases the heart rate) performed during 20-30 minutes straight.

“Exercise is not just playing sports or running. This could also mean daily activities How brisk walking, cleaning or gardening. “The study found that daily physical tasks such as cooking and washing dishes can reduce the risk of Alzheimer’s disease,” the society said.

There are two main types of physical activity: aerobic activity and muscle strengthening activities. “Each type will keep you fit differently. The combination of these activities will help you reduce your risk of developing dementia,” the organization recommended.

aerobic activity It helps support heart, lung and circulatory health and is also beneficial for brain health.

Moderate aerobic exercise:

• Go fast
• gentle swimming
• Water aerobics
• Hiking
• Dance
• Cycling smoothly or on level ground
• Tennis (doubles)
• Mow grass with a lawnmower

Vigorous aerobic exercise:

• Jog or run fast
• Ride your bike fast or uphill
• swim fast
• Tennis (singles)
• Aerobics or spinning classes

On the other hand, muscle strengthening activities They work the core muscles (legs, back, stomach, shoulders, arms), which helps you perform everyday tasks. This type of activity also helps control blood sugar levels and reduce the risk of developing diabetes, which is a risk factor dementia.

Strengthening activities:

• Heavy gardening work (such as digging and shoveling)
• Lifting heavy objects or similar objects at home, such as cans or heavy books.
• Working with Resistance Bands
• Exercises that use your body weight, such as push-ups and squats.
• Dance
• Yoga, tai chi or pilates

Aerobic and strengthening activities:

• Circuit training
• Run
• Hockey
• Martial arts
• Climb the stairs or hill
• Heavy gardening