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認知症予防研究所

認知症予防には有酸素運動

最近の研究で認知症予防に有酸素運動が有効であることが明らかになりつつあります。
有酸素運動とは、分かりやすく説明すると「軽い運動をできるだけ長く」おこなうというもの。例えば、腕立て伏せなどの辛い筋力トレーニングは無酸素運動となります。
有酸素運動は、ゆっくりと筋肉を動かすことで体中に酸素を取り入れる運動で、ウォーキングやジョギング、水泳などが該当します。
認知症予防に効果が見込むことができる有酸素運動を、是非取り入れてみましょう。

他にもある、有酸素運動の種類と認知症予防以外にもありがたい効果とは?

有酸素運動の種類には、さきほどご紹介したウォーキング、ジョギング、水泳などの他にもたくさんあります。
例えば、ヨガや時間をかけてゆっくり行うストレッチ、エアロバイクや散歩、ハイキングなども含まれます。
これらの有酸素運動が認知症の予防に効果が期待できる、つまり脳機能の維持向上につながるということを発見したのはアメリカ・イリノイ大学の研究チーム。
そのメカニズムは、次のようになります。
有酸素運動を行うと、酸素が体内に取り入れられ、その酸素は血液によって運ばれます。
この際、運動で動かす筋肉が心臓の働きを補助することになるので、血流が増加します。
そして、脳に新鮮な酸素が供給されることに。
脳に運ばれた新鮮な血液は脳の神経細胞の修復や働きの活性化を促します。
こうすることで、脳機能が高まり、認知症の予防にも効果があるだろうことが期待できるのです。
さらに、この有酸素運動にはこういった認知症予防・脳機能の維持向上以外にも嬉しい効果があります。
それは「ダイエット効果」。有酸素運動は無酸素運動よりもダイエット効果が高いです。
有酸素運動を続けることで、認知症予防に直接的に良い影響を及ぼすことができるだけではなく、減量によって生活習慣病を予防して間接的にも認知症予防をすることに繋がるのです。

こうすれば挫折しない!有酸素運動の上手な始め方。

このように、良いことづくめに見える有酸素運動なのですが、ひとつ難点があります。
それは、これまで運動を習慣にしてこなかった人には慣れるまでが大変ということです。
生活リズムに組み込んでしまえば、むしろ有酸素運動を行わないと気が済まない、というくらい体が求めるものなのですが、やっていないゼロの状態からでは三日坊主になりがちなくらい結構しんどいものだったりします。
こういった性格のある有酸素運動を上手く習慣化するためには、次のようなコツがあります。
まず、無理をしないこと。「辛い。しんどい。」と思うようではいけません。
最初は町内を5分散歩する、という目標でも良いのです。とにかく1日10分でも5分でも良いので毎日続けることが大切。
そして調子が良い時もあれば悪い時もあるので、前日は30分ウォーキングしたから今日は40分!と無理をせずに、体調が良くないな、と思ったら15分に縮めるなど、とにかく自分を甘やかしましょう。
ただし甘やかしすぎて休んではいけません。毎日かならず有酸素運動を行うことだけを最初は守って下さい。
1ヶ月ほども経過すると、体が慣れてきて、それ以降は認知症予防に向いている上にダイエット効果もある有酸素運動を、苦にせず続けることができるようになってくることでしょう。

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