A recent study highlights the advantages of being a middle-aged ‘weekend warrior’ who engages in exercise just once or twice a week.

In these challenging times, scientific research continues to offer us sparks of optimism. For instance, insights about exercise have recently come to light. Just in the last few months, it's been revealed that moderate exercise can nearly cut the risk of postpartum depression in new mothers by half, and even a mere five minutes of daily activity may help lower blood pressure. What particularly intrigued me was a study conducted in Latin America that followed around 10,000 participants over a span of two decades through the Mexico City prospective study. Published in the British Journal of Sports Medicine, this research focused on cognitive function to gauge how exercise influences mental abilities, including mild dementia. The researchers accounted for various factors, such as age, diet, smoking and alcohol consumption, sleep patterns, and educational background—elements known to impact overall health and well-being. By controlling for these variables, they were able to estimate the role of physical activity in mild cognitive impairment. Their findings showed that “weekend warriors”—those who engage in exercise just once or twice a week—experience a 25% reduced risk of developing mild dementia compared to non-exercisers. Meanwhile, individuals who maintained regular activity (at least three times a week) were 11% less likely to face this risk. Although the researchers didn't delve into why weekend warriors might be better off than those who exercise more often, they emphasized a significant takeaway: they estimate that 13% of mild dementia cases could be prevented if all middle-aged adults committed to exercising at least once or twice weekly. While we've long recognized the physical health benefits of staying active—like reducing the chances of diabetes and hypertension—emerging research highlights the positive effects exercise has on our mental faculties. As a personal trainer, I'm accustomed to guiding clients and groups on strengthening specific muscles. However, it’s vital to encourage a broader perspective about exercise. We should visualize how our muscles release proteins that travel to the brain, safeguarding neural health and promoting happiness, which can ward off mild dementia. This concept, known