Bewegungsmangel bezeichnet das Nichterreichen der derzeitigen Empfehlung der WHO: pro Woche mindestens 150 Minuten moderate oder 75 Minuten intensive körperliche Aktivität.
Thivel, D., Tremblay, A., Genin, P. M., Panahi, S., Rivière, D., & Duclos, M. (2018). Physical activity, inactivity, and sedentary behaviors: Definitions and implications in occupational health. Frontiers in Public Health, 6, 288. https://doi.org/10.3389/fpubh.2018.00288
Lack of physical activity is a risk factor for dementia because regular exercise benefits the brain in several ways. It improves blood flow to the brain, which provides more oxygen and nutrients. Exercise also helps to reduce inflammation and oxidative stress, both of which are linked to dementia. Additionally, physical activity can stimulate the production of growth factors that promote the health and survival of brain cells and encourage the formation of new neural connections. By maintaining cardiovascular health, exercise also reduces the risk of conditions like high blood pressure, diabetes, and obesity, which are themselves risk factors for dementia.
| Mechanisms: | Change in blood flow Unregelmäßige Bewegung kann den Blutfluss im Körper verschlechtern und verändern. Das kann dazu führen, dass der Blutdruck steigt und weniger Stickstoffmonoxid im Blut ist. Dies kann zu einer schlechteren Arbeit im Gehirn führen und das Risiko für Entzündungen im Gehirn steigt. Reduced brain volume Menschen, die sich weniger bewegen oder gar nicht aktiv sind, haben oft ein geringeres Gehirnvolumen als Menschen, die sich an mehreren Tagen in der Woche mäßig bis stark bewegen. Geringere Produktion des Proteins BDNF („Brain-Derived Neurotrophic Factor“): Dieser fördert die Verbindung zwischen Nervenzellen (Synapsen) und verbessert die kognitiven Fähigkeiten. Ausschüttung von Irisin: Bei fehlender Bewegung wird ein Stoff namens Irisin, der bei Bewegung freigesetzt wird, weniger ausgeschüttet. Dieser Stoff könnte das Gehirn vor Schäden schützen. |
Huuha AM, Norevik CS, Moreira JBN, et al. Can exercise training teach us how to treat Alzheimer’s disease? Ageing Res Rev 2022; 75: 101559.
Casaletto KB, Rentería MA, Pa J, et al. Late-life physical and cognitive activities independently contribute to brain and cognitive resilience. J Alzheimers Dis 2020; 74: 363–76.
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Jaberi, S., & Fahnestock, M. (2023). Mechanisms of the beneficial effects of exercise on brain-derived neurotrophic factor expression in Alzheimer’s disease. Biomolecules, 13(11), 1577.
What can I do?
Regular physical activity is crucial for the health and well-being of adults. Every movement counts and contributes to a healthier life.
Minimum recommendations:
- Endurance Training
- 150 minutes of moderate activity per week (e.g., brisk walking) or
- 75 minutes of intensive activity per week (e.g., jogging) or
- a combination of both.
- Weight training Do muscle-strengthening exercises at least twice a week.
- Movement breaks Regularly interrupt long sitting periods with short movement breaks.
Additional tips:
- If possible, try to integrate movement into your daily life. Take the stairs instead of the elevator, or walk or cycle for daily errands instead of using the car.
- Opt for a combination of different sports activities. A combination of strength training and endurance training is recommended.
- Create new habits. Regular exercise is more important than individual, intensive training sessions.
- Find activities you enjoy and get a workout buddy. This makes it easier to stick with it.
Federal Centre for Health Education – National Recommendations for Physical Activity and Physical Activity PromotionMovement Recommendations_BZgA-Special Issue_3.pdf)
