5 -minute exercise daily helps reduce the risk of dementia

The study was published on the Journal of Post-acute and Long-Tyrm Care Medicine, suitable for many evidence to support the method of “less movement than nothing”.

Intelligence is a serious loss of cognitive impairment, affecting daily activities and is considered a leading cause of death in the globe without treatment. According to the forecast, the number of cases will tripled by 2050 when the population ages, leading to high pressure on society and caregivers. Particularly in the US, about 7 million people – equivalent to one -third of the population from 85 years of age – is facing this situation.

For many elderly people, especially weak health groups, it is not easy to meet the standard exercise instructions. However, research from Johns Hopkins is more simpler: just a moderate physical activity, even 5 minutes a day, also brings significant brain protection benefits.

Dr. Amal Wanigatunga, the main author of the study, affirmed: “Enhancing movement, even at a minimum, can significantly reduce the risk of intellectual decline.” This study contributes to enriching evidence that even small amounts of exercises have superior benefits, especially with disorders related to aging.

To conduct research, Wanigatunga’s group analyzed the data of nearly 90,000 adults from UK BiBank – British banking. Participants, with an average age of 63 and women account for 56%, wearing equipment in the wrist to measure the movement intensity objectively.

The results showed that, during the average monitoring period of 4.4 years, 735 people were diagnosed with dementia. With only 35 minutes of movement has just come strongly every week – equivalent to 5 minutes a day – the risk of reducing up to 41%. This figure increased to 60% if the training period reached 36 minutes or more; The maximum of 69% is recorded when practicing over 140 minutes per week (about 20 minutes/day).

Interestingly, the effect of exercise does not depend on the body of the participants. Even the older health or limitations of movement still benefit significantly from light exercises.

The forms of movement such as fast walking, gardening, dancing, cycling or swimming are all listed in the medium intensity exercise group (MVPA). For elderly people limiting movement, simple activities such as cleaning houses, walking to the mailbox, or even performing physical strengthening exercises when sitting also brings similar effects.

Families and caregivers can support the elderly to exercise more through small but effective strategies: short walking, light training class or exercise right in the daily routine such as parking away from the gate. Supermarket, go to stairs instead of using elevators.