Active physical activity 1-2 times a week has advantages over regular daily exercise. Chinese researchers came to this unexpected conclusion while studying the effect of physical activity on brain health. It sounds incredible. After all, we are used to hearing from doctors that it is better to do at least a little exercise, but on a consistent basis. And gym exploits on the weekends after a 5-day sedentary work day can even be harmful.
In order to understand the new scientific data and find out which types and modes of physical activity are really most beneficial for our brain, Komsomolskaya Pravda contacted experts.
“WEEKEND WARRIORS” AWARD
Many people complain that there is simply no time left for regular physical activity on weekdays. And it is more difficult to force yourself to exercise every day. But on Saturdays and Sundays, going to the gym, hiking, weeding and harvesting the summer harvest is ideal. Such citizens are called “weekend warriors.” And according to statistics, they are the majority in the modern world. Therefore, researchers are closely studying the effect of this physical exercise regime on different body systems.
In a new scientific paper, Chinese experts analyzed open data from the UK Biobank, which stores information on the health of hundreds of thousands of citizens. The scientists identified the histories of 75,000 older men and women (about 62 years old on average), when the risk and prevalence of brain diseases begin to increase markedly.
All study participants wore accelerometer devices that measure physical activity for a week. Based on the indicators, people were divided into three groups:
– inactive: less than 150 minutes of moderate or intense physical activity per week;
– “weekend warriors”: more than 150 minutes, of which more than 50% occur between 1 and 2 days a week;
– practice sports regularly: more than 150 minutes, distributed approximately evenly throughout the week.
The scientists then looked at how often representatives of different groups were subsequently diagnosed with strokes, dementia, Parkinson’s disease, depressive and anxiety disorders (on average, over 8.5 years). At the same time, for the sake of objectivity, the role of other factors that could lead to such conditions (sex, age, nutrition, smoking, concomitant diseases, etc.) was also taken into account. Taking into account all the data, the researchers concluded:
– inactive citizens suffered more severely; they had higher risks of suffering from all brain diseases;
– the biggest gains went to… “weekend warriors.” Their risk of dementia dropped by 26%, stroke by 21%, and depression by 40%;
– Those who exercised regularly, of course, turned out to be healthier than those who were inactive. But in several cases they lost out to the “weekend warriors.” For example, the latter had a more significant reduction in the risk of dementia.
BY PLEASURE OR BY FORCE
We asked the director of the Russian Gerontological and Clinical Research Center of the Russian National Research Medical University named after ANI Pirogov, chief geriatrician of the Ministry of Health of Russia, corresponding member of the Russian Academy of Sciences, Doctor of Medical Sciences Olga Tkacheva and neurologist, leading researcher of the neurogeriatric laboratory of the Russian State Scientific Center, candidate of medical sciences Maria Cherdak.
– On weekends, people tend to engage in physical activity with a stronger emotional boost. When you go hiking, do something with your family, friends, do a full workout at the gym, get enough sleep and are not late for anything, you get a powerful release of hormones of joy and pleasure. And if a person experiences such emotions, then he can engage in increased physical activity,” explains Olga Tkacheva. — A good example is mountain climbing. You are motivated to reach the top, you burn more calories (than if you just worked out at the gym), your muscles contract more actively, and your heart beats stronger. At the same time, you do not feel tired, overworked, or negative experiences.
While people have to find breaks in their busy work schedules to do daily exercise, sleep disturbances, rushing, emotional stress – all of these can reduce both the effectiveness of physical activity and the motivation to do it in the long term.
On the other hand, the “weekend warriors” in the study did not lead a completely sedentary lifestyle the rest of the time. “On 1 or 2 days they had an increase, more than 50% of activity. But a part, although smaller, was distributed over other days. In general, the effect of physical activity on brain health has been studied for a long time. And in different scientific works you can find different results,” says Maria Cherdak.
HOW MUCH EXERCISE TO PROTECT YOUR BRAIN
In one of the studies, scientists came to the conclusion that it is better not to run a half marathon once a week, but to go out three times for a distance of 7 km, says the expert. This reduces the load on muscles and joints. It allows the body to adapt better so that physical activity is not too stressful.
– The World Health Organization recommends 150 to 300 minutes of moderate physical activity per week for middle-aged and older adults. Or 75 to 150 minutes of high-intensity exercise, Olga Tkacheva reminds us. — We advise our patients to do physical activity in blocks of at least 30-40 minutes.
A very short exercise break of 10 to 20 minutes may not be enough, experts explain.
– At first we warm up, the activity is lower, then we get a little tired and slow down the pace. As a result, a 40-minute set of exercises can last only 10-15 minutes, when the heart rate “accelerates” to the required value. If the entire workout lasts no more than 20 minutes, a person may simply not reach the level of intensity that has a protective effect on the body, including the brain, says Maria Cherdak. By the way, such protection is received due to the fact that with “correct” physical activity, metabolism (metabolism), blood circulation and various processes inside cells change. Thanks to this, mechanisms are triggered that reduce the risk of brain diseases and improve its functioning, experts say.
On weekends, people tend to engage in physical activity with greater emotional rewards.
Photo: Alexey BULATOV. Go to Photobank KP
STAY INFORMED
How to assess exercise intensity
– With moderate physical activity, a person feels a rush of heat, but can breathe freely and maintain a conversation for a long time. For example, walking at a fast pace or dancing,” explains Maria Cherdak.
– During high-intensity exercise, breathing and heart rate accelerate significantly, making it difficult to talk for long periods of time. Let’s say, like when you run fast.
You can also estimate the intensity of the load by heart rate: moderate activity up to 130 beats per minute. Above is a high intensity load.
The WHO recommends choosing what is most comfortable for you: 150-300 minutes of moderate exercise or 75-150 minutes of high intensity exercise. The combination is also not prohibited.
IMPORTANT
It is best to start active prevention of dementia no later than age forty.
It is at this age that problems begin to accumulate, leading to serious age-related diseases, including dementia, explain experts from the Russian Clinical and Research Centre of Gerontology.
– It is better to start even earlier. But from the age of 40 it is especially important to acquire the habit of a healthy lifestyle, says chief geriatrician Olga Tkacheva. – It is necessary to strive to be physically active and train the body’s overall endurance. Make sure to set aside time for good sleep and a healthy diet. All this together really helps to maintain brain health for longer and reduce the risk of dementia in old age.
