Another Reason To Get Moving

While deaths in the United States associated with heart disease, breast cancer and stroke have declined in recent years, deaths related to dementia and Alzheimer’s rose 46 percent between 2002 and 2006, according to the release. The study that appears in the February issue of the journal Medicine & Science in Sports & Exercise suggests that Physical activity may reduce the risk of dementia-related death. Researchers assessed the health of more than 45,000 men and nearly 15,000 women, ages 20 to 88 years, in the United States and grouped them into one of three fitness categories — low, middle or high. After a follow-up of 17 years, about 4,050 participants died. Of those deaths, 164 were attributed to dementia. Of those 164 deaths, 123 of the people were in the low-fitness group, 23 were in the middle-fitness group, and 18 were in the high-fitness group. “Following the current physical-activity recommendations from the American College of Sports Medicine will keep most individuals out of the low-fit category and may reduce their risk of dying with dementia,” stated Riu Liu, a postdoctoral fellow at the U.S. National Institute of Environmental Health Sciences and author of the research. So what are those physical activity recommendations for healthy adults? They recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week, or 20 minutes of more vigorous activity three days per week. Examples of typical moderate- intensity aerobic exercises are: • Walking • Running • Stair climbing • Cycling • Rowing • Cross country skiing • Swimming. In addition, strength training should be performed a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscule groups of the body. You don't need to join a gym or buy expensive exercise equipment to meet these requirements.  This type of training can be accomplished using body weight, resistance bands, free weights, or medicine balls. In a previous blog I talked about other ways to protect the brain from demintia,  It mentions research showing how 45 minutes of walking briskly, three times a week increased brain function as well as other hints. Isn't

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