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Experts emphasize the importance of the “150 -minute rule”, which implies participating in physical activity of moderate intensity for at least 150 minutes a week
By adopting the 150 -minute rule, people, whether young or elderly, can take proactive steps towards better brain health
Dementia is a progressive condition, but its effects can be handled with something as simple and shocking as regular exercise. Experts emphasize the importance of the “150 -minute rule”, which implies participating in physical activity of moderate intensity for at least 150 minutes a week. This routine can significantly reduce the risk of dementia and help slow down the cognitive decrease in those already diagnosed.
Exercise as a tool to combat dementia
Neha Sinha, a specialist in dementia and co -founder and CEO of Epoch Edder Care, highlights the powerful role of movement in the maintenance of cognitive function. “Every memory or moment of confusion that fades can be testing for elderly with dementia. Despite being of a progressive nature, the effects of dementia can be handled with something simple but shocking. The 150 minutes a week, propagated by small and manageable physical exercise sessions, can significantly reduce the risk of dementia, “explains. Simple activities such as a morning walk, light stretching or dance help improve circulation, reduce the brain inflammation and stimulate the release of neurotrophic factor derived from brain (BDNF), a critical protein for the growth and resilience of neurons.
Studies also indicate that aerobic activities of moderate intensity, such as walking, cycling or swimming, delaying the progression of dementia by improving memory, executive function and mood regulation. In addition, physical activity reduces the risk of comorbidities such as hypertension and diabetes, which are linked to faster cognitive decrease.
The connection of the brain movement
Dr. Kaustubh Mahajan, consultant neurologist, the Hinduja and MRC, Khar, Mumbai hospital, underlines the deep connection between the movement and the health of the brain. “A simple but strong rule for the brain is that the more movement, its brain will be healthier. As the movements stop, the cognitive decline increases; For example, as Covid blockades, we saw many older people who had symptoms of oblivion long before what they would have done, causing an increase in the incidence of patients with dementia, “he says.
Dr. Mahajan explains that the evolution of the brain has always intertwined with the movement. Over time, the brain has been updated to support crucial motor functions for survival and adaptation. Participating in complex motor tasks, such as exercise, sports or dance, continues to strengthen neuronal pathways. The investigation suggests that changes in the brain associated with dementia begin almost 30 years before the symptoms appear. Therefore, adopting an active lifestyle from the beginning is crucial.
The importance of lifestyle modifications
Preventing or slowing dementia is not about medications, but about changes in lifestyle. “To slow down the process of dementia, there are no medications, but mainly lifestyle modifications. To avoid the beginning of dementia, you must begin at the age of at least 35 to 40 years, “says Dr. Mahajan.
So what changes in lifestyle are necessary? According to both experts, the movement is key. “As discussed, the most important thing is the movement, or simply the aerobic exercises where the 150-minute rule, or as simple as walking at least 30-40 minutes a day, will keep your healthy brain,” adds Dr. Mahajan. He. Other defenders of aerobic exercises such as career, cycling and swimming, which support the motor function and brain health in general.
Beyond physical benefits: social and emotional well -being
Sinha also emphasizes the social and emotional benefits of regular exercise. “Beyond the physical advantages, these activities also encourage social interaction and a sense of purpose among the elderly with dementia. Such consistent and consistent steps can create a lasting impact, empowering the elderly with dementia with a higher quality of life, “he says.
By adopting the 150 -minute rule, individuals, whether young or elderly, can take proactive steps towards better brain health. Prioritizing movement and participating in regular exercise not only improves physical well -being, but also supports long -term cognitive resilience, which guarantees a higher quality of life even in the face of dementia.
