7 minutes agoAuthor: Shivakant Shukla
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Dementia There is a disease that affects memory, meditation and ability to think. According to the World Health Organization (WHO), by 2021, around 5 crore 70 million people worldwide were suffering from it.
However, in many studies, it has been confirmed that the risk of dementia can be reduced to a great extent by making some changes in lifestyle. Regular exercise has an important role in this.
According to a study published in the journal ‘Geroscience’ recently, weight training exercises can help protect the brain of the elderly from dementia. The study also found that it also benefits from those who already have mild symptoms of dementia.
So let’s today Physical health In the column, we will talk about the connection between weight training and dementia. Will also know that-
- How is the weight training helpful in reducing the risk of dementia?
- What should be kept in mind while doing weight training?
First of all, let’s take a look at the figures related to dementia.
Connection between weight training and dementia
Recently there was a study under the leadership of Dr. Isadora Ribeiro, a researcher of Campinas University, Brazil. For this study, 44 people aged 55 years and above were taken, who were already light cognitive problems. These people were divided into two groups. A group did weight training exercise twice a week, which was gradually increased.
The other group did not do any exercise. Six months later, the memory of the people of weight training improved and their brain neurons strengthened. At the same time, there was a improvement in those parts of his brain, which are associated with Alzheimer’s. At the same time, some problems were seen in the brain of those who did not exercise. This shows that weight training exercises can be helpful in reducing the risk of brain disease like dementia and Alzheimer’s.
How beneficial for weight training brain
According to Dr. Ribero, regular weight training reduces inflammation in the body and improves insulin sensitivity, which leads to the functioning of the brain correctly. In addition, this exercise increases substance such as brain-dirved neurotrophic factor (BDNF), which help to keep brain cells healthy.
Weight training also improves blood flow in the heart and brain, making oxygen and nutrition easily. This can also reduce the shrinking of parts of the brain, which are affected in Alzheimer’s. Understand the benefits of weight training for brain from the graphic below-
What is weight training?
Weight training means lifting weight and exercise, which strengthens muscles. Also, the brain also remains healthy. In this, you can either use external weight (such as dumbbells, barbells, machines) or exercise only by your body weight.
Why should we do weight training?
- The strength and stamina of the body increases.
- The brain remains healthy and active.
- The muscles are tone and the body comes in shape.
- The strength of bones and joints increases.
- Metabolism is sharp and fat burning is easy.
Examples of weight training exercise
Below is some easy and popular weight training exercise. Understand this carefully-
- Push-ups: Putting hands on the ground and up and down the body (for chest, shoulders, triceps).
- Squats: Practice like seating (for legs and hips).
- Lunges: One leg forward and the other bend behind (for the feet).
- Planck: Keeping the stomach upright (for abed Cominal muscles).
- Bridge-ups and chin-ups: Holding the bar and pulling the body up (for back and biceps).
- Dips: Putting hands on the bench and up and down the body (for triceps and lower chest).
- Dambal Curl: Taking dumbbells and turning the elbow (for biceps).
- Dambal Press: Pushing the dumbbell up by lying down or sitting (for the shoulders and chest).
- Dalift: Pick up weight from the ground and stand upright (for the whole body).
- Kaf Rage: Standing on the claws up and down (for the muscles of the calf).
All these exercises help in keeping the body healthy and active along with the body.
Take these precautions during weight training
Elderly people must consult their doctor before starting any new weight training exercise. Initially learn the correct technology from a trainer because wrongly doing weight training can cause injury. The elderly should do weight training according to their capacity. Apart from this, keep some other things in mind. Understand it from the graphic below-
Some common questions and answers related to weight training and dementia
Question- Does the elderly benefit only from weight training?
answer- Neurologist Dr. Animesh Gupta explains that regular weight training or exercise is beneficial for people of all ages. This not only helps reduce the risk of dementia, but is also helpful in keeping the body physically fit and also stronger the muscles.
Question- How many times and how long should we do weight training?
answer- The frequency and time of weight training depends on the fitness level of the person. Usually weight training is considered beneficial at least 3 times a week. The duration of each session can be kept 30–60 minutes, including warm-up and cool-down.
Question- Is there any cure for dementia?
answer- There is no permanent treatment for dementia. However, regular exercise, weight training, healthy lifestyle and brain exercises can help reduce its effects and maintain brain health.
Question- What else is it important to take care of with weight training?
answer- Dr. Animesh Gupta says that to avoid the danger of dementia, it is necessary to take special care of some other things along with weight training. Such as-
- Take healthy and balanced diet daily.
- Be sure to get regular enough sleep.
- Stay connected with social activities.
- Avoid smoking and drinking.
- Meditation to manage stress.
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