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Experts Highlight the Critical 150-Minute Weekly Exercise Rule for Brain Health
Adopting the 150-minute rule can significantly improve brain health for all ages
Dementia, a progressive condition, threatens cognitive function but can be mitigated through regular exercise. According to experts, adhering to the “150-minute rule,” which involves engaging in at least 150 minutes of moderate-intensity physical activity per week, can drastically reduce the risk of dementia and slow cognitive decline in those already affected.
Exercise as a Tool to Combat Dementia
Neha Sinha, a dementia specialist and the co-founder & CEO of Epoch Elder Care, underscores the importance of regular physical activity in preserving cognitive health. Sinha states, “Despite being a progressive condition, dementia’s effects can be managed with something simple yet impactful: 150 minutes of physical exercise spread over small sessions each week. This routine can significantly reduce the risk of dementia.”
Simple activities such as brisk walking, light stretching, or dancing not only improve circulation and reduce brain inflammation but also stimulate the release of brain-derived neurotrophic factor (BDNF), a protein crucial for neuron growth and resilience.
The Impact of Aerobic Activities
Research indicates that moderate-intensity aerobic activities, including walking, cycling, or swimming, help delay dementia progression by enhancing memory, executive function, and mood regulation. Moreover, physical activity lowers the risk of hypertension and diabetes, both significant contributors to accelerated cognitive decline.
The Brain-Movement Connection
Dr. Kaustubh Mahajan, a consultant neurologist at PD Hinduja Hospital and MRC, Khar, Mumbai, highlights the indissoluble link between brain health and physical movement. Mahajan notes, “Movement is crucial for brain health. The more we move, the healthier our brains will be. During periods of reduced physical activity, such as lockdowns, we observed a significant increase in dementia symptoms among the elderly.”
Brain evolution has evolved alongside motor functions critical for survival and adaptation. Engaging in activities that demand complex motor tasks, like exercise or dance, strengthens neural pathways. Research shows that changes linked to dementia can begin nearly three decades before symptoms appear. Therefore, adopting an active lifestyle early is essential.
Lifestyle Modifications Over Medication
Preventing or slowing dementia requires lifestyle changes rather than medication. Mahajan emphasizes, “To prevent dementia, you need to start early, around the age of 35 to 40. There are no magic pills; it’s about maintaining a healthy lifestyle.”
Regular aerobic exercise is key. Mahajan advises, “The 150-minute rule, even as simple as walking for 30-40 minutes daily, will keep your brain healthy. Activities like running, cycling, and swimming also support brain and motor function.”
Beyond Physical Benefits: Social and Emotional Well-Being
Sinha also highlights the broader benefits of regular exercise. She mentions, “Besides the physical benefits, these activities foster social interaction and a sense of purpose, improving the quality of life for those with dementia.”
By adhering to the 150-minute rule, individuals of all ages can enhance not only their physical well-being but also their cognitive resilience, ensuring a better quality of life.
In conclusion, the 150-minute rule, emphasizing regular moderate-intensity physical activity, is a powerful tool in the fight against dementia. Whether young or elderly, adopting an active lifestyle is crucial for maintaining brain health and quality of life.
What do you think about the 150-minute rule? Share your thoughts and experiences in the comments below. And don’t forget to subscribe to Archynetys for more insightful health articles! Like and share this post on social media to spread the word about the importance of regular exercise for cognitive health.