Exercise

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The fifth intervention to reverse mild Alzheimer's in the Bredesen Protocol is:

Goal: Exercise
Approach: 30-60 minutes per day, 4-6 days per week.

Why Exercise?

Dr Bredesen emphasizes exercise in his protocol to:

  • reduce, even reverse, hippocampal atrophy in the brain
  • Increase BDNF (Brain Derived Neurotrophic Factor) [|BDNF ]
  • Work hand in hand with diet and fasting to create ketones as an alternative source of energy for the brain


How to work out your target average heart rate?

Dr. Bredesen also stated that his protocol recommends at least 30 minutes of exercise, at least 4 days per week [3][4][5]. He recommended that the target heartrate should be around 70% of your average maximum heartrate for your age, as shown in this table [5]:

Age Target Heart Rate Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 beats per minute 200 beats per minute
30 years 95-162 beats per minute 190 beats per minute
35 years 93-157 beats per minute 185 beats per minute
40 years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
60 years 80-136 beats per minute 160 beats per minute
65 years 78-132 beats per minute 155 beats per minute
70 years 75-128 beats per minute 150 beats per minute

There are many fitness products that will track your average heartrate for you during an exercise session.

See Also

References

Next Intervention

The next intervention in the Bredesen Protocol is Brain stimulation.