Exercise improves almost everything we care about. Among other things, it reduces the risk of major illnesses and preserves mental resilience.
And while age is the biggest risk factor for dementia, exercise can help here too. And you don’t have to do much to get that effect.
In an exclusive interview with GB News, pharmacist Mark Burdon reveals three simple exercises that can keep your brain sharp as you age.
swimming
Burdon says the best place to start is with a dip. He cites research suggesting that low-impact exercise may help slow the progression of dementia by activating the “cold shock” protein (RBM3). study In mice, it was shown to confer protection against the development of dementia.
What’s more, joining a swim club encourages interaction with other people, which may indirectly benefit your brain, Burdon points out. As he points out, social isolation is a risk factor for Alzheimer’s disease.
Swimming is a great way to reduce socializing and may reduce the onset of dementia
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gardening
Picking up green fingers is a great opportunity to get outside and is suitable for all fitness levels, explains the pharmacist.
And research points to cognitive benefits. One study Studies suggest that daily gardening may reduce the risk of dementia by 36%.
Although it is unclear what explains this effect, evidence suggests that participating in activities that stimulate the brain reduce the risk of Alzheimer’s disease as much as physical activity.
walking
As the pharmacist explains, walking can be done as part of a group to ensure regular exercise and socializing, but its benefits don’t stop there.
Research shows that the more steps you take, the greater the cognitive benefits.
a study A study of 78,000 healthy people (ages 40 to 79) found that those who walked about 9,800 steps (about 5 miles) a day were more likely to develop dementia than those who never walked. was found to be 51% lower. People who walked just 3,800 steps (about 2 miles) a day were about 25 percent less likely to develop dementia.
Because this study is observational, it cannot provide conclusive evidence that walking itself caused changes.
Research suggests that increasing your step count can have significant cognitive benefits
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Learn more about how exercise benefits your brain
Exercise improves blood flow to the brain and reduces contraction of the hippocampus, the area of the brain responsible for memory and cognitive function, the pharmacist explained.
Another mechanism involves irisin, a hormone activated by exercise. Studies have shown that irisin levels are reduced in Alzheimer’s patients.
Activating this hormone “improves memory, reduces inflammatory factors in the brain, and improves insulin resistance, which reduces symptoms of Alzheimer’s disease,” Burdon said.
Still not convinced?analysis of 16 studies Exercise has been suggested to reduce the risk of Alzheimer’s disease by 45%. Dust off his running trainers.
