The SIX MINUTE daily exercise that could be enough to stave off Alzheimer’s disease

The SIX MINUTE daily exercise that could be enough to stave off Alzheimer’s disease

  • Scientists from the University of Otago in New Zealand analyzed 12 people
  • They studied how to stimulate the production of brain-derived neurotrophic factor
  • Short bursts of intense exercise increased BDNF most effectively, experts say

Just six minutes of high-intensity exercise a day could help delay the onset of Alzheimer’s disease, new research suggests.

Scientists have found that short bursts of intense physical activity can prolong the lifespan of a healthy brain and delay cognitive decline.

The team, from the University of Otago in New Zealand, recruited 12 people for their study.

They wanted to find the best way to stimulate the production of a certain protein, called brain-derived neurotrophic factor (BDNF).

The study results, published in The Journal of Physiology, found that brief but vigorous exercise was the most effective way to increase BDNF, as it increased up to five times compared to those who fasted or did light exercise.

The study results, published in The Journal of Physiology, found that brief but vigorous exercise was the most effective way to increase BDNF, as it increased up to five times compared to those who fasted or did light exercise.

This protein is already known to be essential for brain formation, learning and memory and supports the brain’s ability to form new connections and pathways.

Animal studies have shown that increasing the availability of BDNF encourages the formation and storage of memories, improves learning, and boosts cognitive performance.

WHAT IS HIGH INTENSITY INTERVAL TRAINING?

HIIT describes any workout that involves a short burst of high-intensity exercise followed by brief, low-intensity activity repeatedly.

The average exercise should be about 50% intensity. The number of repetitions and the duration of each depends on the exercise, but can be as few as three repetitions with only 20 seconds of intense exercise.

There is no specific formula for HIIT. A common method involves a 2:1 ratio between work and recovery periods, for example, 30-40 seconds of intense sprinting alternated with 15-20 seconds of jogging or walking, repeated until failure.

The entire HIIT session can last between four and 30 minutes, which means it’s considered a good way to maximize a workout in a short amount of time.

However, pharmaceutical interventions – such as taking medications – have failed to increase the amount of BDNF produced by the human body.

Participants were closely analyzed as they undertook four different ways to stimulate the protein.

This included a 20-hour fast, 90 minutes of low-intensity cycling, a six-minute vigorous exercise session including 40 seconds of cycling and 20 seconds of rest, or a combination of fasting and exercise.

The results, published in The Journal of Physiology, found that brief but vigorous exercise was the most effective way to increase BDNF, as it increased up to five times compared to those who fasted or exercised. light exercise.

Researchers suggest this could be because intense exercise increases the number of platelets – which store large amounts of protein – released by the body.

Lead author Travis Gibbons said: “BDNF has shown great promise in animal models, but pharmaceutical interventions have so far failed to safely harness the protective power of BDNF in humans. .

“We saw the need to explore non-pharmacological approaches that can preserve brain capacity that humans can use to naturally increase BDNF to aid in healthy aging.”

A recent study also found that one-minute bursts of daily activity, such as running for a bus, may help prolong life.

Researchers from the Charles Perkins Center at the University of Sydney found that just three to four short bursts of breath during daily tasks were linked to a 40% reduction in premature deaths.

It has also been linked to a decrease of up to 49% in the risk of death from cardiovascular diseases, such as heart attack or stroke.

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HOW MUCH EXERCISE YOU NEED

To stay healthy, adults ages 19 to 64 should try to be active daily and should do:

  • at least 150 minutes of moderate aerobic activity such as cycling or brisk walking each week and
  • strength training 2 or more days a week that works all major muscles (legs, hips, back, abdomen, chest, shoulders, and arms)

Or:

  • 75 minutes of vigorous aerobic activity such as running or a game of singles tennis each week and
  • strength training 2 or more days a week that works all major muscles (legs, hips, back, abdomen, chest, shoulders, and arms)

Or:

  • a mix of moderate and vigorous aerobic activity each week – for example, 2 x 30 minutes of running plus 30 minutes of brisk walking equals 150 minutes of moderate aerobic activity and
  • strength training 2 or more days a week that works all major muscles (legs, hips, back, abdomen, chest, shoulders, and arms)

A good rule of thumb is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.

One way to get your recommended 150 minutes of weekly physical activity is to do 30 minutes 5 days a week.

All adults should also break up long periods of sitting with light activity.

Source: ENM

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