When you’re struggling to find motivation for a challenging workout session, remember that it’s not just your body that benefits. Engaging in vigorous exercise can also greatly improve your brain health. Recent research has revealed that even a small amount of intense physical activity each week can have a significant impact on reducing the risk of dementia. While assessing dementia risk is complex and influenced by various genetic, lifestyle, and environmental factors, seizing the opportunity to enhance both your physical and brain health simultaneously is a win-win situation. Here’s what the latest exercise study uncovered, along with key insights from medical experts.
Key Findings:
A study published in the Journal of the American Medical Directors Association examined data from nearly 90,000 adults in the U.K. who wore activity trackers between February 2013 and December 2015. Most participants were aged 50 or older. Over the study period, 735 individuals were diagnosed with dementia. Surprisingly, those who engaged in just 34.9 minutes of moderate-to-vigorous physical activity per week were able to reduce their dementia risk by approximately 41%. Furthermore, for every additional 30 minutes of such activity, the risk of developing dementia decreased by around 4%. Participants who completed 35 to 69.9 minutes of physical activity per week saw a 60% reduction in dementia risk, while those in the 70 to 139.9 minutes per week group experienced a 63% lower risk, and individuals exceeding 140 minutes per week had a 69% lower risk. On average, participants engaged in 126 minutes of moderate-to-vigorous physical activity per week over 4.4 years.
Defining “Vigorous” Exercise:
The study focused on moderate-to-vigorous exercise, distinguishing between the two intensities. In general, any physical activity that raises your heart rate and makes breathing harder, allowing you to talk but not sing, is considered moderate. Vigorous exercise, on the other hand, involves intense exertion where speaking a few words prompts a need to pause for breath. Examples include HIIT workouts, sprints, and stair climbing, depending on the effort level.
Duration for Brain Benefits:
The study emphasized that greater amounts of exercise yield more substantial brain health benefits. However, the most significant finding was that as little as 35 minutes of moderate-to-vigorous physical activity per week could make a notable difference—equivalent to just 5 minutes daily. It’s worth noting that this study monitored activity levels over four years, and while exercise benefits brain health over time, some studies have demonstrated immediate effects as well.
“The benefits of attention and memory—cognitive aspects impacted by dementia—are endorsed by exercise,” he states. “According to available information, exercise’s positive impact on the brain is immediate, yet sustaining this benefit calls for a regular exercise routine.”How and why does exercise reduce dementia risk?As one ages, the brain’s smallest blood vessels may rigidify and toughen, but exercise can counteract this, elucidates Amit Sachdev, MD, MS, medical director at Michigan State University’s Department of Neurology. “These ‘microvascular changes’ are observable on MRI scans,” he reveals. “Exercise promotes a robust cardiovascular system, supportive of the brain.”Muscle contractions, a byproduct of exercise, release numerous proteins and hormones that regulate various bodily systems, as per Wanigatunga. Therefore, the more muscle contractions, the more proteins and hormones are secreted, he elaborates. “Some of these substances are believed to reach the brain, potentially enhancing the production of these molecules within the brain, consequently enhancing brain function and connectivity.”Exercise also bolsters and enhances blood flow to the brain, “reaching intricate brain regions necessitating constant oxygen and nutrients for functionality while aiding in the elimination of waste and byproduct accumulation,” Wanigatunga appends.Are certain types of exercise more beneficial than others?Not particularly. “Simply put: ‘Elevate your heart rate as much as safely possible’,” Dr. Sachdev advises.Wanigatunga suggests commencing with an activity that brings enjoyment and anticipation. “Every effort counts, with consistency being paramount,” he emphasizes.What additional measures can reduce dementia risk?While the precise cause of dementia remains elusive, there is a plethora of proactive steps to mitigate personal risk. These involve:Decreasing alcohol consumption or abstaining altogetherAvoiding smokingManaging diabetes effectivelyMaintaining a healthy weightMonitoring blood pressure levelsReducing exposure to air pollutionPreventing head injuriesRemaining physically activeNurturing mental well-beingEngaging in social interactionsAddressing hearing lossAcquiring new knowledge and skillsRegulating cholesterol levelsMonitoring vision healthOn the exercise front, the evidence is clear that engaging in physical activity—and even brief high-intensity intervals—can yield substantial benefits for long-term brain health.
