It’s no secret that regular exercise benefits both body and mind. But new research shows that you don’t have to hit the gym every day to protect your brain. A recent study reveals that even one or two workouts per week can reduce the risk of developing mild dementia by 13%. Here’s how to make those weekend sweat sessions work for you.
The Study: Weekend Warriors Are Winning for Brain Health
In a groundbreaking study conducted in Mexico City and published in the British Journal of Sports Medicine, researchers followed 10,000 cognitively healthy participants, averaging 51 years of age, over 16 years.
- Key finding: Participants who exercised only once or twice a week were 13% less likely to develop mild dementia than those who led sedentary lifestyles.
- During the study, 2,400 participants developed mild dementia, but regular movement—regardless of frequency—helped stave off the condition.
How Exercise Helps Protect the Brain
Experts emphasize that the total duration of moderate-to-vigorous exercise is more important than how the workouts are spaced out. Physical activity promotes brain health by:
- Boosting blood flow to the brain, improving oxygenation and nutrient delivery.
- Building lean muscle mass, which helps manage blood sugar and prevents cognitive decline.
- Improving cardiorespiratory fitness, enhancing overall brain function.
- Reducing inflammation, a key factor in the progression of dementia.
What Does Moderate-to-Vigorous Exercise Look Like?
Dr. Shaan Khurshid, a Harvard Medical School instructor, suggests that the intensity of exercise plays a significant role. Here’s how to determine if your workout is hitting the right mark:
- Moderate intensity: You can talk but find it difficult to sing while exercising.
- Vigorous intensity: Talking is challenging during the activity.
Experts recommend aiming for at least 150 minutes of exercise per week. That could look like:
- A brisk 75-minute walk on Saturday and Sunday.
- Two 60-minute cycling or jogging sessions spread across the weekend.
Making the Most of Weekend Warrior Workouts
Weekend workouts are especially beneficial for those with busy schedules who find it hard to exercise during the workweek. To make these sessions effective:
- Incorporate strength training: Add bodyweight exercises, resistance bands, or weights to your routine to boost muscle mass.
- Go for cardio bursts: Activities like running, hiking, or swimming provide a great cardiovascular workout.
- Mix it up: Alternate between high-intensity workouts (like interval training) and moderate activities (like yoga or a brisk walk).
Exercise as Preventative Medicine
Although the study didn’t conclusively prove how weekend exercise lowers dementia risk, it aligns with other research showing the cognitive benefits of staying active. Regular physical activity has been linked to:
- Improved memory and attention.
- Better executive functioning, such as planning and decision-making.
- A lower risk of conditions like Alzheimer’s disease.
Small Changes, Big Impact
The takeaway? You don’t have to be a fitness fanatic to protect your brain health. Just one or two sessions of moderate-to-vigorous exercise each week can make a meaningful difference in reducing dementia risk. Whether you’re a weekend warrior or someone who exercises regularly throughout the week, every move counts.
So, lace up your sneakers, hit the trail, or dust off your bike. Those short bursts of activity could add years of healthy living to your brain and body.
