How physical activity can boost brain health

Age is undeniably the strongest known risk factor for cognitive decline and possibly dementia, but here's the thing: dementia is not an inevitable consequence of getting older.

In 2015, dementia had affected a staggering 50 million people across the globe. To put it into perspective, that's about 5% of the world's elderly population, specifically those aged 60 years and above. Brace yourself for even more shocking statistics though, because by 2030, the number of people with dementia is projected to skyrocket to a staggering 82 million. And if that's not alarming enough, brace yourself for an even more jaw-dropping figure, as experts estimate that by 2050, the count will soar to a mind-boggling 152 million individuals battling dementia.

Did you know that staying physically active can have a significant impact on your cognitive health?

According to the ‘World Health Organisation - Guidelines on risk reduction of cognitive decline and Dementia’ (WHO GDG) and numerous long-term studies, individuals who engage in regular physical activity are less likely to experience cognitive decline or develop conditions such as dementia and Alzheimer's disease. It's fascinating to learn that physical activity can even positively influence brain structures, paving the way for improved brain function.

Recent studies have explored the link between cognitive impairment, dementia, and certain lifestyle-related risk factors. Surprisingly, factors like physical inactivity, tobacco use, unhealthy diets, and excessive alcohol consumption can actually contribute to the onset of cognitive decline and dementia. It's crucial to be aware of these factors and make positive lifestyle choices to protect our cognitive well-being.

But the plot thickens: medical conditions like hypertension, diabetes, hypercholesterolemia, obesity, and depression are also culprits. And let's not forget about social isolation and cognitive inactivity – they play a role too.

The best news? Many of these risk factors can be modified, meaning we can actually prevent dementia by staying physically active. In a review conducted by WHO GDG, various exercise interventions were examined to evaluate their effects on brain health. The findings indicate that physical activity, particularly aerobic training, has a small yet significant positive impact on cognitive functions. Based on these compelling results, the WHO GDG strongly advocates for regular physical activity as a means to reduce the risk of cognitive decline.

When we talk about physical activity, it's not just limited to planned exercises and sports. Even everyday activities like walking, cycling, and doing household chores can contribute to our overall well-being.

So, for individuals aged 65 years and above, the WHO recommends aiming for at least 150 minutes of moderate-intensity aerobic physical activity per week. Alternatively, you can opt for 75 minutes of vigorous-intensity aerobic activity, or even combine both to achieve your fitness goals.

Looking for a fun physical activity to boost your brain health and reduce cardiovascular risk? Look no further than Zumba! This alternative dance exercise is not only a great way to stay active but also adds a touch of excitement to your fitness routine.

A study published in December 2016 in the journal PM&R revealed some exciting findings about Zumba. It turns out regular Zumba classes are not only a fun way to get moving but also an effective aerobic activity. These energetic dance workouts can help enhance your cardiovascular fitness while potentially boosting your strength and flexibility as well.

Looking for other moderate-intensity physical activities? Check out these options:

- Take a refreshing walk for two miles (3.2 kms) in just 30 minutes.

- Hop on a bike and cruise through four miles (6.4 kms) in just 15 minutes.

- Get your heart rate up by going up and down stairs for 15 minutes.

- Feel the rhythm and have fun with fast dancing for half an hour.

- Dive into a pool and enjoy water aerobics for a lively 30 minutes.

- Challenge yourself by swimming laps for 20 minutes.

- Embrace nature and spend 30 minutes gardening.

- Shoot hoops and break a sweat for 30 minutes.

- Get your blood pumping with some jumping rope for 15 minutes.

Remember, a little effort can go a long way in maintaining not just physical health but also cognitive well-being. So let's get moving and prioritize our brain health for a brighter and fulfilling future!