As those in the medical community know, Advil was one of the first drugs marketed to treat Alzheimer’s disease and is one of the classic drugs used to treat Alzheimer’s disease. Once diagnosed with Alzheimer’s disease, many doctors will prescribe this drug. However, there is a Chinese saying that “the best doctor should treat the disease that has not yet occurred”. We wish there was a way to prevent the onset of dementia instead of waiting to get dementia before taking a drug. And there is no medicine that can cure Alzheimer’s disease. Humanity has never stopped researching on the causes of Alzheimer’s disease. Today, the first way Dr. Chow would like to recommend to you for brain health is-exercise! There is a growing body of evidence suggesting that adequate and sustained physical activity is very beneficial to the brain, and today I’m going to harp on the benefits of physical activity again. Regular exercise is not only good for muscles, bones, endurance, waistline and mood. In addition to this, there is solid evidence that physical activity enhances the brain’s ability to fight dementia. Physical activity is necessary to maintain good blood flow perfusion and therefore reduces the risk of myocardial infarction, stroke and diabetes. And these diseases can themselves cause cognitive decline. Many recent studies have been conducted on whether physical activity can protect against cognitive decline. The results of this research show that such protection does exist. In a retrospective study of 1,500 older adults in Finland, it was found that people who engaged in regular physical activity more than twice a week during middle age had a 50% reduction in the incidence of dementia and a 60% reduction in the incidence of Alzheimer’s disease compared to those who were sedentary during middle age. In Canada, a study on health and aging that began in the 1990s found that the incidence of Alzheimer’s disease was reduced by 60 percent. study on health and aging, which followed a total of 4,600 older Canadians, found that among the older women enrolled, those who exercised with greater frequency and intensity were less likely to develop dementia and Alzheimer’s disease. In another study of osteoporosis, in which 6,000 women were followed for six to eight years, questionnaires showed that about 25 percent of those who walked the shortest distance each week had cognitive decline, while only 17 percent of those in the group who walked the longest distance had cognitive decline. In this study, scientists also studied weekly calorie consumption and found that the percentage of cognitive decline was higher among those who consumed the least amount of calories per week than among those who consumed the most energy. This shows that walking longer distances and consuming more energy is beneficial for cognition. This study also suggests that people who walked the longest distance and consumed the fewest calories per week reduced their risk of developing dementia by more than 1/3 compared to those who walked the shortest distance and consumed the most calories. This is definitely good news for people who are afraid of getting senile all day long. Instead of being afraid, it is better to exercise. By the same token, it is basic common knowledge that physical activity protects the heart, and we have long advocated for active exercise to protect the heart, prevent osteoporosis and protect blood vessels, while we call for active exercise to protect the brain. In one prospective study of dementia conducted in Seattle, 2,000 older adults without dementia were followed for 6 years. In this study, dementia occurred in 158 participants, 107 of whom were diagnosed with Alzheimer’s disease. Statistical adjustment for age and gender differences found that those who exercised more than three times a week reduced their risk of developing Alzheimer’s disease by 40 percent. This suggests a significant benefit of physical activity for older adults. However, none of the studies suggest that the more you exercise, the less likely you are to get dementia. The Chinese preach the middle way, and appropriate and adequate exercise is beneficial. Each individual should develop a realistic, step-by-step exercise program after weighing his or her physical condition. This is very helpful for the health of the brain later in life. There is no need to say more about the benefits of exercise, and then what kind of sports we do that are more useful for preventing dementia? A study was conducted by Dr. Arthur Kramer and his colleagues at the University of Illinois. After testing various cognitive functions in 120 non-athletic, 60- to 75-year-old people, they were randomly divided into 2 groups. One group performed walking (aerobic exercise) and the other group performed stretching (anaerobic exercise). These seniors were tested again after 6 months. It was found that the aerobic group performed better in tests that required more executive function (planned organization), while there was no change in the anaerobic group. In other cognitive tests that did not require executive abilities, there was no difference between the two groups. This study suggests that it appears that aerobic exercise is more helpful in improving the cognitive ability to plan organization. The study also found that frequency of exercise and duration of exercise were also important. A meta-analysis of the results of 18 studies on the relationship between exercise and dementia divided the types of exercise done in these 18 studies into three types, (1) aerobic exercise, (2) aerobic exercise and muscle training, and (3) no exercise. The results showed that although the first two groups of exercise both showed improvement in cognitive performance than group 3. However, group 2 was more significant than group 1 in terms of cognitive improvement. It is worth mentioning that there was no difference in cognitive effects if the duration of each exercise session was less than 30 minutes. This suggests that a single session of exercise must be longer than 30 minutes to have a beneficial effect on the brain. Maintaining moderate or vigorous physical activity can prolong life, even for people with heart disease and diabetes. The famous Framingham study, which studied 5,000 subjects over several decades, found that those who exercised moderately lived 2.3 years longer than a control group of people who did not exercise. And those who performed high-intensity exercise lived more than 4 years longer. Animal studies have shown that exercise may affect the APP (amyloid precursor protein) process, which can prevent the formation of A? Another reason may be that exercise raises the level of a so-called brain-derived neurotrophic factor. Animal experiments have shown that exercise can have a specific anti-Alzheimer’s disease effect, not just increased blood circulation. If you haven’t exercised in a long time, it’s cool to get into a habit of exercising for more than 30 minutes a day. Moderate physical activity is a veritable cure-all for heart health, high blood pressure, stroke prevention, weight maintenance, while building muscle and keeping you in a good mood. Many scientists believe that dementia prevention should now be added to this list. Here are our recommendations for exercises that are easy to do and at the same time have great benefits. (at least 30 minutes each time) 1. brisk walking (walkers are fine); 2. bicycling; 3. running/jogging; 4. swimming; 5. aerobics; 6. dancing; 7. martial arts. In summary, Dr. Zhou’s advice on exercise to prevent Alzheimer’s disease is summarized as follows: 1) Maintain a physical activity habit: walking or moderate exercise for at least 30 minutes a day. Aerobic exercise is more beneficial, and if you can add muscle and strength training for brain protection will be better. (So Zhou Dafu in addition to running, and do sit-ups, dumbbell practice, etc.) 2, set goals: to treat sports as your daily “medicine” to take. A regular and continuous movement is far better than “three days of fishing and two days of sunbathing” irregular movement. Making a plan and putting it into action will definitely be difficult at first. Difficult, but if you repeat a behavior 30 times, it is likely to become a natural behavior, a good habit, a good habit of movement can take care of you for life. 3. Immediate action: Many people will say I don’t have time to exercise. Like to put off the most meaningful things again and again. Zhou Dafu believes that the most effective way to overcome inertia is to take immediate action. If the ideas in this article have convinced you in some way, then put on your running shoes now and go jogging around the neighborhood for a while. Running shoes, or Anritsu? Today, you have to make a choice!