With simple action How to reduce the risk of dementia by 20 percent
A new analysis shows that regular exercise can reduce the risk of developing dementia by up to 20 percent. blue news explains which movements can be particularly helpful.
No time? blue News summarizes for you
- Regular exercise can reduce the risk of developing dementia by up to 20 percent, as exercise promotes blood circulation and protects nerve cells.
- Endurance and strength training are effective: a combination of running, swimming or cycling and strength exercises such as Pilates or gardening is particularly effective.
- Even small everyday activities such as climbing stairs, cycling or housework strengthen the brain.
Exercise acts like a protective shield for the brain - this is confirmed by a new analysis of 58 international studies. People who exercise regularly can reduce their risk of developing dementia by up to 20 percent.
Why is exercise so important for the brain?
Exercise improves blood circulation in the body - and therefore also in the brain. Oxygen and nutrients reach the sensitive regions responsible for memory and concentration more effectively. In addition, exercise releases messenger substances that inhibit inflammation and protect nerve cells. "Exercise acts like a protective cure for the brain," write the researchers in their analysis.
What types of exercise help the most?
Two types of exercise are particularly effective:
- Endurance training such as fast walking, jogging, swimming or cycling.
- Strength training such as dumbbell exercises, Pilates or more intensive gardening.
Those who combine both forms - such as running training and a strength program per week - will benefit the most. It is recommended that you exercise for at least 150 minutes a week - that's about 20 minutes a day.
Exercise doesn't have to mean going to the gym
Many people think of "sport" as sweaty workouts - but even everyday movements count:
- Climbing stairs instead of taking the elevator
- Short walks during the lunch break
- Cycling instead of driving.
- Doing the shopping on foot
Even housework can help. Researchers have found that older people who regularly cook, clean or tend the garden have more gray matter in their brains - a crucial factor for mental fitness.
When should you start exercising regularly?
The analysis emphasizes that those who become active early on benefit the most. It is worth making exercise an integral part of your everyday life from midlife onwards. But even those who start at an older age can slow down the progression of memory problems.
The message is clear: every minute of exercise counts. Whether it's walking, cycling or dancing - doing something good for your body also protects your brain.
