As breathing and heart rate increase, it strengthens the heart muscle with extra nutrients and oxygen. The most studied and thus recommended type of exercise in brain health research is one that "breaks a sweat," or aerobic exercise. Evidence cited in the Physical Activity Guidelines for Americans (2018) shows that exercise can decrease pain for those with osteoarthritis, reduce disease progression of hypertension and type 2 diabetes, reduce symptoms of anxiety and depression, and improve cognition for those with dementia. The consensus is that for ages 45-65, exercise (breaking a sweat) at a minimum of once weekly lowers dementia risk, as summarized by Zotcheva et al.'s (2018) research. (2020) article, they found that "sustained exercise in midlife (ages 45-65), and possibly later life (>65), protects from dementia, perhaps through decreasing obesity, type 2 diabetes, and cardiovascular risk" (p. Over the past five years, many observational and, better yet, randomized controlled trials have been published. Scientists believe both mechanisms are crucial for the goal of preventing dementia. Additionally, regular exercise can increase and help maintain healthy brain cells needed for thinking and memory, also known as cognition. Frequent exercise also helps prevent or reduce other diseases that can cause the same brain problems: midlife obesity, type 2 diabetes, and high blood pressure. These three conditions can impair blood flow carrying nutrients and oxygen to the brain. ![]() First, exercise helps decrease damage from plaque, vascular problems, or inflammation. ![]() (2020) meta-analysis review article has shown that regular exercise helps the brain in several ways. ![]() It turns out that one primary behavior everyone can do to maintain healthy brain function and help reduce cognitive decline is frequent exercise. According to the Alzheimer's Association's 2021 Alzheimer's Disease Facts and Figures report, nearly six million Americans have Alzheimer's disease, and by 2050, this number is projected to reach almost 14 million. Many of these organizations' main goals are to reduce risk, provide education, and promote behavior change. Did you know that since 2012, September has been known as World Alzheimer's Month? Many organizations throughout the world promote education and awareness on a variety of Alzheimer's disease issues, found at Alzheimer's Disease International's World Alzheimer's Month website.
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