Protection against dementia through brain-friendly exercise
Regular, targeted exercise is a true fountain of youth for body and mind. It strengthens the cardiovascular system, helps prevent lifestyle diseases such as diabetes, high blood pressure, and obesity – and is therefore also an effective means of preventing dementia.
All of these conditions are considered risk factors that promote the development of dementia. In addition, exercise stimulates brain activity, improves circulation, and ensures optimal oxygen supply to the nerve cells.
Beyond these general positive effects, you can specifically protect your brain with special brain-friendly exercises. These types of training stimulate the brain’s synaptic and neuronal plasticity – its ability to adapt, form new connections, and stay active.
Protection against dementia through dual-task exercises
The so-called dual-task training (DTT) is a training method in which two tasks are performed simultaneously – usually one motor task (e.g. walking or balancing) and one cognitive task (e.g. counting, naming words, or solving arithmetic problems).
This double challenge creates stronger neuronal stimulation and synaptic connectivity in the brain than traditional forms of exercise, in which body and mind are trained separately.
Examples of dual-task training
- While walking, say numbers aloud from 1 to 50.
- Alternate standing on one leg while naming words that start with a specific letter.
- Climb stairs and multiply each step by the number 2.
The brain loves challenges – that’s why you should regularly vary your dual-task exercises and gradually increase the level of difficulty. For example, you can juggle a ball while walking or subtract two from each arithmetic result while climbing stairs.
A particularly well-known concept in this area is Life Kinetik. In the book “Life Kinetik – Movement Makes Brain”, the principle is explained in detail. Many professional athletes use Life Kinetik to improve their mental performance and concentration through enhanced neuronal connectivity – a principle that is also gaining increasing attention in dementia prevention.
Protection against dementia through open-skill exercises
Open-skill exercises (OSE) – also called “open movement forms” – have been shown in studies to have significantly stronger effects on cognitive performance than so-called closed-skill exercises (CSE), or “closed movement forms.”
In closed-skill exercises such as running, swimming, or cycling, uniform, repetitive movement patterns are performed that do not provide additional cognitive stimuli.
Open-skill exercises, on the other hand, such as tennis, table tennis, or badminton, take place in dynamic, unpredictable environments. The brain must constantly adapt to new stimuli, make decisions, and coordinate movements. As a result, neuronal networks are more intensely activated and trained.
Of course, this doesn’t mean you should give up your regular jogging or cycling – both are excellent foundations for your fitness.
However, you can complement your training specifically by incorporating “open movement forms” more often.
These include:
- Ball sports (e.g. tennis, volleyball, table tennis)
- Dance training or coordination-based sports
- Group sports with varying sequences
Such activities simultaneously promote body coordination, reaction ability, and mental flexibility – key factors for maintaining brain health in old age.
Protection against dementia through targeted heart rate zone training
A balanced exercise program should consist of a mix of strength training, endurance training, and mobility exercises.
However, when it comes to dementia prevention, endurance training plays a particularly important role: it has been proven to improve blood flow and oxygen supply to the brain and has a positive effect on memory and concentration.
Training intensity is usually controlled via the maximum heart rate (HRmax).
As a general guideline:
HRmax = 220 – life age
Example: A 60-year-old person has an HRmax of about 160 beats per minute.
For orientation, training is divided into five classic heart rate zones – from Zone 1 (50–60% HRmax) to Zone 5 (90–100% HRmax).
Recommended training intensity for dementia prevention
Scientifically based recommendations state that you should spend most of your training time in Zone 2 (60–70% of HRmax). This corresponds to a heart rate of about 132 to 154 beats per minute – or an intensity level at which you can still hold a conversation during exercise.
Training frequency:
3–5 times per week, with about 30 minutes of moderate endurance training within the heart rate range mentioned above.
Conclusion: Exercise as the key to mental health
Regular, varied exercise promotes neuronal plasticity, strengthens mental performance, and can significantly reduce the risk of dementia. The goal is always the same: to actively challenge the brain through movement, create new stimuli, and bring body and mind into harmony.