Leg-strength training cuts Alzheimer's risk by 45-47%, according to research cited here. Three to four weekly sessions of leg presses, lunges, and squats for 30-45 minutes showed the effect, which persists after you stop training. Even mini-squats while watching TV count.
So when you go for a walk, just a brisk walk, what is the percentage? 45%. 45%. Leg strength was 47% in MCI patients. These are pre-dementia. So this is somebody that has a diagnosis of mild cognitive impairment and you prescribe leg day. So strengthen your legs because as you just explained, your legs are a pump and it's sending more blood to your heart. It's doing all kinds of good things that create more connections between your neurons and help your brain to grow. But the research shows in this twin study that the twin that did the leg days and strengthened their legs, they decreased their chance of getting Alzheimer's by 45%? 47%.
47%. Yeah. So it's so phenomenal because, you know, the concept of stopping the progression of cognitive decline. But yeah, is important. So the siblings who exercise and had stronger legs, 47% of them actually had normal memory testing after that period. And it wasn't even extensive. It was just a 6-month study, and they exercised for about 30 to 45 minutes, and they were doing things like you know, the resistance training, leg press, lunges, and squat things.
The normal things you got to do. I hate all these things, but I'm going to be thinking about my brain.
And, and they were able to sustain that benefit even after stopping after 6 months. How many days a week do I have to do this? 3 or 4 times a week. That's it.
Like, why wouldn't you do this if you knew that you decreased your risk for Alzheimer's significantly And if you have any type of mild cognitive impairment, the study is showing that you might actually reverse it. Yes. Yeah. And even if you're 80, even if you're 90.
Yes. You don't have to do leg presses with weights on your shoulder. I tell people do mini squats. You're, you're watching your favorite show. Make, make that your leg day. Uh, you stand up. Your couch is behind you, don't go all the way 90 degrees, go 60 degrees and do a few of those.
Or if you're waiting for your microwave, if you're warming something up, instead of just like standing there, just hold onto something and do some mini squats for 60 seconds and you'll see the benefits.
Oprah Winfrey: How to Find Your Unique Purpose, Authentic Power, and Calling in Life
