Health boost and dementia prevention in just 5 minutes a day: new study

Think five minutes isn’t enough time to make a difference in terms of health and well-being? Think again. According to new research led by the Johns Hopkins Bloomberg School of Public Health, just five minutes of light exercise a day could help prevent dementia, even for frail older adults.

The study, which was recently published in The Journal of the American Medical Directors Association, found that engaging in as little as 35 minutes of moderate to vigorous physical activity per week was associated with a 41% lower risk of developing dementia over a four-year follow-up period. Even for individuals at an elevated risk of adverse health outcomes, greater activity was linked to lower dementia risks.

The researchers analyzed data from nearly 90,000 adults in the United Kingdom who wore smartwatch-type activity trackers. Participants who engaged in 35-to-69.9 minutes of physical activity per week had a 60% lower risk of developing dementia, while those who exercised 70 minutes or more per week had a 69% lower risk. For every additional 30 minutes of weekly moderate to vigorous physical activity, there was a 4% reduction in dementia risk.

Lead study author Dr. Amal Wanigatunga emphasized that even frail or nearly frail older adults could reduce their dementia risk through low-dose exercise. While public health guidelines typically recommend 150 minutes of moderate activity per week, the study supports a “some-is-better-than-none” approach to physical activity.

The findings highlight the importance of lifestyle changes in reducing the risk of dementia, including better control of cholesterol, blood pressure, blood sugar, and increased physical activity. While the study did not establish causation, the association between more activity and lower dementia risk remained robust.

Dr. Marc Siegel, clinical professor of medicine at NYU Langone Health and Fox News’ senior medical analyst, noted that the study’s findings are significant for individuals who may be discouraged from exercising due to illness or disability. Even small amounts of exercise can be beneficial, he said, attributing the effects to increased blood flow to the brain, improved disposal of metabolic waste, and decreased inflammation.

In conclusion, the research suggests that incorporating just five minutes of light exercise into daily routine can have a positive impact on overall health and well-being, particularly in reducing the risk of dementia. By making small lifestyle changes, individuals can take proactive steps towards maintaining cognitive health as they age.