There's no rosy way to say this: By 2050, the number of Alzheimer's cases is expected to triple to more than 100 million. But according to new research published in The Lancet, you can lower your risk simply by exercising more often.
Many of those living with Alzheimer's are genetically predisposed to the condition, but one-third of cases can be attributed to risk factors like diabetes, obesity, smoking, and physical inactivity—the last of which being the most prevalent risk factor in the US, UK, and Europe. Why? Physical activity keeps blood flowing and boosts oxygen consumption, both of which help your brain function better, according to the Alzheimer’s Association. Exercise also makes the brain work more efficiently, which helps to preserve the function that’s left. And another benefit is a reduced risk of heart attack, stroke, and diabetes, each of which can contribute to Alzheimer’s on its own.
So how much exercise do you need? In a study published last year in the Journal of Alzheimer’s Research, researchers found that 150 minutes of moderate exercise per week—the CDC’s recommendation for adults—can significantly improve memory performance after just 12 weeks. Trouble fitting in exercise? Try these 25 ways to squeeze in 10 minutes of exercise.