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認知症予防研究所

軽い運動を続けるだけで大きな効果がある認知症予防

軽い運動を続けるだけでも認知症予防に大きな効果があるということは意外としられていません。認知症は難しい病気なので、それを予防するためには複雑な運動のプログラムや専門家のアドバイスが必要・・・、そのように感じている方もいらっしゃるようです。

ですが、実際には軽い運動を続けるだけでも認知症予防には大きな効果があります。このことは世界中の様々な研究機関での実験や、日本においても臨床実験で実際に運動を続けた人に認知症予防効果や認知に関する脳機能の向上や改善が見られたという結果が報告されています。

今回は、認知症予防に優れた効能を発揮する「軽い運動」がどの程度のものなのかということについて具体的にご紹介したいと思います。

軽い運動が認知症予防に繋がるメカニズムとは?
認知症予防の軽い運動として適切だといわれているのは、ウォーキング、ジョギング、踏み台昇降運動、自転車、水泳などの有酸素運動です。このうち、最も多くの人が実践しているのがウォーキングです。

では、ウォーキングをすることが何故脳の病気である認知症に良い影響を与えるのでしょうか?実は「歩く」という動作は人間にとってとても大切な基本動作で、歩くために脳を始め、神経や筋肉、そして心臓などの体の重要な各部位が連動して働きます。逆にいうと、「歩く」ことによってそれらの体全体の機能を使うことになり、それが最終的に司令塔である脳の活性化に結びつくのです。

更に詳しくみていくと、脳の内部でBDNFという脳由来神経栄養因子というタンパク質の一種が重要な働きをしていることがわかりました。このBDNFはアルツハイマー病患者の脳を検査すると非常に量が低下していることが明らかになっています。逆にBDNFが十分にあれば脳は若々しく活性化した状態になり、認知症の危険性も遠ざかります。このBDNFが、軽度の有酸素運動を行うことで着実に増加することが確認されています。

「軽い運動」とはどれくらいの運動が良いのか
運動が認知症予防にとって良いのなら、どんどん運動をしたい、と思う方もおられるかもしれません。ですが、ある一定の水準を超えた運動をすると逆効果になってしまいます。それは、やはり負荷がかかりすぎると老齢に入った体にはマイナスの要因が多くなってしまうからです。

ある研究においては、認知症予防のために適切な運動量として、最大で1日40分間で12,000歩ほどを歩く運動だということがわかっています。これ以上ですと体の負担が大きくなるので、これ以下の運動量で、あなたにとって心地よいと感じられ、毎日続けられる運動をするようにしてくださいね。

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