Cholesterol too high on one side, memory failing on the other: these two silent threats progress with age. A British neurologist says that a single everyday gesture can act on both fronts at the same time. However, it remains largely underutilized.
A third of adults are sedentary across the world
This gesture is quite simply regular physical exerciseeven moderate. However, the World Health Organization indicates that approximately 31% of adults
worldwide are not achieving recommended activity levels to stay healthy, increasing their risk of serious illness and cognitive decline.
“I think exercise is the best thing we can do.”explains Professor Jonathan Schott, neurologist at University College London and medical manager of Alzheimer’s Research UK, in an interview with the British newspaper
The Independent.
He adds: “Exercise can lower your blood pressure, lower your cholesterol, reduce your weight and give you a sense of well-being.” For him, what protects the heart also protects the brain.
Physical exercise, a simple weapon against dementia
The data confirms the words of Professor Jonathan Schott. The Cleveland Clinic reports that a high activity level is associated with approximately 31% reduction in dementia risk compared to a very sedentary lifestyle.
Doctors there explain that moving increases blood flow to the brain, stimulates the creation of new nerve connections in the hippocampus – a key area of memory – and improves sleep and mood. Two essential elements to keep your brain in shape.
The World Health Organization, for its part, recommends that adults at least 150 minutes per week
of moderate-intensity physical activity, such as 30 minutes of brisk walking five days a week.
According to Health Insurance, physically active people develop approximately half as much of cardiovascular diseases than the inactive. These diseases, such as heart attack or stroke, directly damage the brain. Protecting your arteries also means protecting your memory.
How moving affects cholesterol and neurons
Biologically, regular exercise also helps lower “bad” LDL cholesterol and triglycerides, while promoting “good” HDL cholesterol. By burning calories and limiting weight gain, it also reduces abdominal fat, which is closely linked to excess cholesterol.
Health Insurance points out that physical activity improves cognitive functions, particularly among seniors, which reduces the risk of dementia.
This heart-brain connection also involves blood pressure. Professor Jonathan Schott emphasizes the importance of controlling your blood pressure from your thirties and forties, because years of high blood pressure damage the small vessels of the brain. But exercise is one of the most effective ways to lower this tension without medication.
In France, Health Insurance reports that approximately 28% of adults sit for more than seven hours a day, a sedentary lifestyle which leads to high cholesterol, excess weight and mental fatigue.
How much exercise to really protect your heart and brain?
Professor Jonathan Schott advises “a little exercise every day”, with effort where the heart beats faster “at least 20 minutes, three or four times a week”. This framework meets the benchmarks of the World Health Organization: cumulative over the week, these sessions easily reach the recommended 150 minutes.
Brisk walking, cycling, swimming, dancing or climbing stairs count, as long as you feel that you are breathing harder while still being able to speak. For a very sedentary person, starting with ten minutes of daily walking is already enough to start lowering cholesterol and provide an initial boost to the brain, before gradually increasing the duration and intensity, with the advice of your doctor in the event of a chronic illness.