The six-minute daily exercise that might be enough to stave off Alzheimer’s
- Scientists from the University of Otago in New Zealand analyzed 12 people
- They investigated how the production of the brain-derived neurotrophic factor can be increased
- Experts found that short bursts of intense exercise were the most efficient at increasing BDNF
Just six minutes of high-intensity exercise a day could help delay the onset of Alzheimer’s, 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 increase production of a specific protein called brain-derived neurotrophic factor (BDNF).
The results of the study, published in the Journal of Physiology, showed that short but vigorous exercise was the most efficient way to increase BDNF, increasing it five-fold compared to those who fasted or did light exercise
This protein is already known to be essential for brain formation, learning and memory, and boosts the brain’s ability to form new connections and pathways.
Studies in animals have shown that increasing the availability of BDNF promotes memory formation and storage, improves learning and increases cognitive performance.
WHAT IS HIGH INTENSITY INTERVAL TRAINING?
HIIT describes any workout that consists of short, high-intensity exercise followed by short, repetitive, low-intensity activity.
The middle exercise should be around 50% intensity. The number of repetitions and their length depends on the exercise, but can be as little as 3 repetitions for only 20 seconds of intense exercise.
There is no specific formula for HIIT. A common method involves a 2:1 ratio of work to recovery periods, e.g. B. 30-40 seconds of hard sprinting alternating with 15-20 seconds of jogging or walking, repeated to failure.
The entire HIIT session can last anywhere from four to 30 minutes, meaning it’s seen as a great way to maximize a workout in a short amount of time.
However, pharmaceutical interventions – like taking medications – have not been successful in increasing the amount of BDNF produced by the human body.
Participants were closely analyzed as they undertook four different ways to increase protein.
These included 20 hours of fasting, 90 minutes of low-intensity cycling, a six-minute intense workout consisting of 40 seconds of cycling and 20 seconds of rest, or a combination of fasting and exercise.
The results, published in the Journal of Physiology, showed that short but vigorous exercise was the most efficient way to increase BDNF, as it increased five-fold compared to those who fasted or did light exercise.
Researchers suspect this may be because intense exercise increases the number of platelets, which store large amounts of the protein and are released by the body.
Lead author Travis Gibbons said: “BDNF has shown great promise in animal models, but pharmaceutical interventions have failed to safely harness the protective power of BDNF in humans.
“We saw a need to explore non-pharmacological approaches that can preserve the brain’s ability that humans can use to naturally increase BDNF to support healthy aging.”
A recent study also found that one-minute bursts of daily activity, like running for a bus, can help extend life.
Researchers at the University of Sydney’s Charles Perkins Center discovered that just three to four brief wheezes and wheezes during daily tasks were associated with a 40 percent reduction in early death.
It has also been linked to an up to 49 percent reduction in the risk of death related to cardiovascular diseases such as heart attack or stroke.
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HOW MUCH MOVEMENT DO YOU NEED
To stay healthy, adults ages 19 to 64 should try to be active every day and do the following:
- at least 150 minutes of moderate aerobic activity such as bicycling or brisk walking each week and
- Strength exercises 2 or more days per week that engage all major muscles (legs, hips, back, abs, chest, shoulders and arms).
Or:
- 75 minutes of vigorous aerobic activity such as running or a game of one-on-one tennis every week and
- Strength exercises 2 or more days per week that engage all major muscles (legs, hips, back, abs, chest, shoulders and arms).
Or:
- a mix of moderate and vigorous aerobic activity each week – for example 2 x 30 minute runs plus 30 minutes of brisk walking equals 150 minutes of moderate aerobic activity and
- Strength exercises 2 or more days per week that engage all major muscles (legs, hips, back, abs, 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 each week for 5 days.
All adults should also break up prolonged sitting with light activity.
Source: NHS