As a global population age, dementia is becoming one of the most public health challenges. Although there is no guaranteed way to prevent cognitive decline, recent research has highlighted a promising tool: weight training. Yes, the creation of muscles can also help you to create brain flexibility.
What is Dementia?
Dementia isn’t a single disease- it is a word for a group of conditions that affect memory, thinking and social abilities that are seriously sufficient to interfere with daily life. Alzheimer’s disease is the most common type. Risk factors include age, genetics, lifestyle options and overall health.
How Weight Training Helps the Brain
Traditionally, aerobic exercise has been associated with brain health. But strength or resistance training is now drawing attention to your unique cognitive benefits
1. Improvement in brain function
Many studies suggest that older adults who are regularly engaged in weight training experience better executive work (eg decision, meditation and memory) than those. A study published in the Journal of American Geriatrics Society found that lifting weight only twice a week improved brain function in women between the ages of 65 to 75 years.
2. An increase in brain plasticity
Resistance training can stimulate the production of brain-interesting neurotrophic factor (BDNF), a protein that supports the growth and existence of neurons. The level of high BDNF is associated with low risk of dementia.
3. Better blood flow
Like all physical activities, weight training improves circulation, ensuring that the brain gets sufficient oxygen and nutrients, which is necessary to maintain healthy brain tissue.
4. Reduces inflammation and insulin resistance
Both chronic inflammation and insulin resistance are associated with high risk of dementia. Resistance training can reduce the lower levels of inflammatory markers and improve insulin sensitivity, while protecting both body and brain.
5. Promises mental welfare
Weight training is shown to reduce the symptoms of anxiety and depression, which are risk factor for cognitive decline. A strong mind and a strong body often goes to hand.
Getting Started with Weight Training
You do not need to lift heavy weight for profit. Here’s how to start:
• Start slower: Use bodyweight exercises such as light dumbbells, resistance bands, or even squats and push-ups.
• Train 2-3 times per week: Focus on full-body workouts.
• Look for guidance: Consider working with a certified trainer, especially if you are new to strengthen training.
• combine with cardio: Mix into aerobic activities like walking, cycling, or swimming for maximum brain benefits.
A Holistic Approach to Brain Health
While weight training shows the real promise, it is most effective when combined with other brain-healthy habits
• Eat a balanced, anti -inflammatory diet (like Mediterranean diet)
• Be socially and mentally active
• Get quality sleep
• Manage chronic conditions like diabetes and high blood pressure
Final Thoughts
Weight training is not only for the manufacture of biceps – it can also help in creating a better brain. As science continues to detect the relationship between physical strength and cognitive health, one thing is clear: it is never late to start lifting for your muscles and your brain.
Disclaimer:
(The views expressed are solely on the basis of research. Indiagnostic shall not be responsible for any damage caused to any person/organization directly or indirectly).
