Regular physical activity can be a very useful tool for those who choose to take advantage of its powerful array of health benefits!
What are you doing right now to increase more movement into your life? Is your life filled with healthy and engaging activities? Do you know what exercise can do to improve overall wellness?
Let’s first look at the general health improvements of exercise:
1. Improved Metabolism (burn fat while you rest)
2. Increased mental capacity and alertness
3. Performance improvement in sport and recreation
4. Fall prevention & improved balance for aging adults
5. Bone mass for osteoporosis in aging adults
6. Dementia prevention for at risk patients
About 20% of the causes of dementia are reversible which brings me to a few things we can do as action items RIGHT NOW to decrease Alzheimer’s Disease risk:
1. Consistent Movement
• Strength Training (3-4 multi-joint exercises for 3-4 sets of 5-12 repetitions 2 days per week). Regular strength & power training promotes better blood flow to the brain.
• Cardiovascular Training (22 minutes per day with a heart rate of 65-75% max or three 45 minute sessions at 75%+ intensity per week)
• Balance Training (2-5 minutes daily)
• Mobility (15 minutes daily) to improve movement quality
2. Incorporate Wellness Behaviors
• Meal prep (include healthy fats, proteins, fruits and vegetables)
• Stress Reduction (meditation, breathe work, rest, fun-schedule a trip or activity). Breathe work helps change the chemistry in our bodies for the better.
• Hang out with healthy individuals
• Be around positive individuals
• Read & engage in new topics especially about the disease to keep it top of mind…
ARTICLE Source HERE (Physical Exercise as Personalized Medicine for Dementia Prevention)
ARTICLE Source HERE (Protective Effects of Physical Exercise in Alzheimer’s Disease & Parkinson’s Disease)
” Exercise and regular physical activity can reduce your risk of developing Alzheimer’s disease by up to 50%” (2015 Korean Neurological Association)