All of these conditions are considered risk factors that promote the development of dementia. In addition, exercise stimulates brain activity<\/strong>, improves circulation, and ensures optimal oxygen supply to the nerve cells.<\/p>\n\n\n\n Beyond these general positive effects, you can specifically protect your brain with special brain-friendly exercises<\/strong>. These types of training stimulate the brain\u2019s synaptic and neuronal plasticity<\/strong> \u2013 its ability to adapt, form new connections, and stay active.<\/p>\n\n\n\n The so-called dual-task training (DTT)<\/strong> is a training method in which two tasks are performed simultaneously \u2013 usually one motor task (e.g. walking or balancing) and one cognitive task (e.g. counting, naming words, or solving arithmetic problems).<\/p>\n\n\n\n This double challenge creates stronger neuronal stimulation <\/strong>and synaptic connectivity<\/strong> in the brain than traditional forms of exercise, in which body and mind are trained separately.<\/p>\n\n\n\n The brain loves challenges \u2013 that\u2019s 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.<\/p>\n\n\n\n A particularly well-known concept in this area is Life Kinetik<\/strong>. In the book \u201cLife Kinetik \u2013 Movement Makes Brain\u201d<\/em>, the principle is explained in detail. Many professional athletes use Life Kinetik to improve their mental performance and concentration<\/strong> through enhanced neuronal connectivity \u2013 a principle that is also gaining increasing attention in dementia prevention<\/strong>.<\/p>\n\n\n\n Open-skill exercises (OSE)<\/strong> \u2013 also called \u201copen movement forms\u201d \u2013 have been shown in studies to have significantly stronger effects on cognitive performance than so-called closed-skill exercises (CSE)<\/strong>, or \u201cclosed movement forms.\u201d<\/p>\n\n\n\n In closed-skill exercises<\/strong> such as running, swimming, or cycling, uniform, repetitive movement patterns are performed that do not provide additional cognitive stimuli.<\/p>\n\n\n\n Open-skill exercises<\/strong>, on the other hand, such as tennis, table tennis, or badminton, take place in dynamic, unpredictable environments<\/strong>. The brain must constantly adapt to new stimuli, make decisions, and coordinate movements. As a result, neuronal networks are more intensely activated and trained<\/strong>.<\/p>\n\n\n\n Of course, this doesn\u2019t mean you should give up your regular jogging or cycling \u2013 both are excellent foundations for your fitness.<\/p>\n\n\n\n However, you can complement your training specifically by incorporating \u201copen movement forms<\/strong>\u201d more often. Such activities simultaneously promote body coordination, reaction ability, and mental flexibility<\/strong> \u2013 key factors for maintaining brain health <\/strong>in old age.<\/p>\n\n\n\n A balanced exercise program should consist of a mix of strength training, endurance training, and mobility exercises.<\/strong><\/p>\n\n\n\n However, when it comes to dementia prevention<\/strong>, endurance training<\/strong> plays a particularly important role: it has been proven to improve blood flow<\/strong> and oxygen supply<\/strong> to the brain and has a positive effect on memory and concentration.<\/p>\n\n\n\n Training intensity is usually controlled via the maximum heart rate (HRmax)<\/strong>. Example:<\/strong> A 60-year-old person has an HRmax of about 160 beats per minute.<\/p>\n\n\n\n For orientation, training is divided into five classic heart rate zones <\/strong>\u2013 from Zone 1 (50\u201360% HRmax) to Zone 5 (90\u2013100% HRmax).<\/p>\n\n\n\n Scientifically based recommendations state that you should spend most of your training time in Zone 2<\/strong> (60\u201370% of HRmax)<\/strong>. This corresponds to a heart rate of about 132 to 154 beats per minute<\/strong> \u2013 or an intensity level at which you can still hold a conversation during exercise.<\/p>\n\n\n\n Training frequency:<\/strong> Regular, varied exercise promotes neuronal plasticity<\/strong>, strengthens mental performance<\/strong>, and can significantly reduce the risk of dementia<\/strong>. The goal is always the same: to actively challenge the brain through movement, create new stimuli, and bring body and mind into harmony<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":" Protection against dementia through brain-friendly exercise: Regular, targeted exercise is a true fountain of youth for body and mind. It …<\/p>\n","protected":false},"author":2,"featured_media":1925,"parent":0,"template":"","ratgeber-category":[26],"class_list":["post-1957","ratgeber","type-ratgeber","status-publish","has-post-thumbnail","hentry","ratgeber-category-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/hi-resort.eu\/en\/wp-json\/wp\/v2\/ratgeber\/1957","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hi-resort.eu\/en\/wp-json\/wp\/v2\/ratgeber"}],"about":[{"href":"https:\/\/hi-resort.eu\/en\/wp-json\/wp\/v2\/types\/ratgeber"}],"author":[{"embeddable":true,"href":"https:\/\/hi-resort.eu\/en\/wp-json\/wp\/v2\/users\/2"}],"version-history":[{"count":3,"href":"https:\/\/hi-resort.eu\/en\/wp-json\/wp\/v2\/ratgeber\/1957\/revisions"}],"predecessor-version":[{"id":2065,"href":"https:\/\/hi-resort.eu\/en\/wp-json\/wp\/v2\/ratgeber\/1957\/revisions\/2065"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hi-resort.eu\/en\/wp-json\/wp\/v2\/media\/1925"}],"wp:attachment":[{"href":"https:\/\/hi-resort.eu\/en\/wp-json\/wp\/v2\/media?parent=1957"}],"wp:term":[{"taxonomy":"ratgeber-category","embeddable":true,"href":"https:\/\/hi-resort.eu\/en\/wp-json\/wp\/v2\/ratgeber-category?post=1957"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Protection against dementia through dual-task exercises<\/strong><\/h2>\n\n\n\n
Examples of dual-task training<\/strong><\/h3>\n\n\n\n
\n
![\"\"](\"https:\/\/hi-resort.eu\/wp-content\/uploads\/Frauen-werden-juenger-e1760352229698.webp\" "\\"Frauen")
<\/figure>\n\n\n\nProtection against dementia through open-skill exercises<\/strong><\/h2>\n\n\n\n
These include:<\/p>\n\n\n\n\n
![\"\"](\"https:\/\/hi-resort.eu\/wp-content\/uploads\/Senioren-machen-Sport-e1760352440842.webp\" "\\"Senioren")
<\/figure>\n\n\n\nProtection against dementia through targeted heart rate zone training<\/strong><\/h2>\n\n\n\n
As a general guideline:
HRmax = 220 \u2013 life age<\/strong><\/p>\n\n\n\nRecommended training intensity for dementia prevention<\/strong><\/h3>\n\n\n\n
3\u20135 times per week, with about 30 minutes of moderate endurance training<\/strong> within the heart rate range mentioned above.<\/p>\n\n\n\nConclusion: Exercise as the key to mental health<\/h2>\n\n\n\n