Protect your brain from dementia: researchers reveal how just 35 minutes a week can make a difference.

A recent study from Johns Hopkins University has revealed that even minimal physical activity can provide significant benefits for our brain. Just five minutes of daily exercise can greatly reduce the risk of developing dementia, offering a more accessible and straightforward approach to its prevention. Such activities have proven particularly beneficial for older adults, according to StudyFinds.

The research, published in the Journal of Post-Acute and Long-Term Care Medicine and led by Amalya Vanigatunga, PhD and epidemiologist at Johns Hopkins University who specializes in physical activity, analyzed data from nearly 90,000 adults averaging around 63 years of age. Participants wore wrist devices to objectively measure their activity levels.

The results indicated that just 35 minutes of moderate physical exercise per week can lower the risk of developing dementia by 41%. This contradicts the widely accepted recommendation of 150 minutes of moderate activity per week and supports the notion that small amounts of exercise are still better than none at all, although researchers have already discovered ways to easily enhance their effectiveness.

Dementia, characterized by a significant decline in cognitive abilities that affects daily life, impacts millions of people worldwide, and scientists predict that by 2050, the number of cases will triple. In the United States alone, approximately seven million people are affected by this condition, including about one-third of individuals aged 85 and older. This disease has a profound effect on both the patients and their caregivers.

For older adults, especially those with health limitations, meeting standard exercise recommendations can be a challenging task. However, this study demonstrates that even moderate physical activity, such as brisk walking, gardening, dancing, cycling, or swimming, can offer protection against cognitive decline.

Such activities enhance blood flow to the brain, reduce inflammation, and promote the growth of new brain cells, collectively contributing to improved brain health. Notably, the study indicated that the protective effect of exercise against dementia was evident regardless of the participants' level of frailty. This means that even individuals with mobility limitations can benefit from incorporating small amounts of physical activity into their daily routines.

Simple actions like walking to the mailbox, doing household chores, or performing seated exercises can serve as effective steps toward maintaining cognitive functions, according to the authors.

Integrating regular physical activity into daily life not only supports brain health but also enhances overall well-being and the functioning of the entire body. This research highlights that every movement counts, and even minimal physical exertion can lead to significant improvements in our health.

Important! This article is based on the latest scientific and medical research and does not contradict it. The text is for informational purposes only and does not contain medical advice. For a diagnosis, please consult a physician.