Physical inactivity refers to failing to meet the current WHO recommendation: At least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week.
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
Why is a lack of physical activity a risk factor for dementia?
| Mechanisms: | Change in blood flow: Irregular physical activity can impair and alter blood flow in the body. This can lead to an increase in blood pressure and a decrease in nitric oxide levels in the blood. This can impair brain function and increase the risk of inflammation in the brain. Reduced brain volume: People who exercise less or are not active at all often have a smaller brain volume than people who engage in moderate to vigorous physical activity several days a week. Reduced production of the protein BDNF (“Brain-Derived Neurotrophic Factor”): It promotes connections between nerve cells (synapses) and improves cognitive abilities. Irisin release: When people don't get enough exercise, their bodies release less of a substance called irisin, which is released during physical activity. This substance may protect the brain from damage. |
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.
de Freitas GB, Lourenco MV, De Felice FG. Protective actions of exercise-related FNDC5/irisin in memory and Alzheimer’s disease. J Neurochem 2020; 155: 602–11.
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)
