Arnold Schwarzenegger recently delved into a topic, that is critical for everyone: the link between exercise and cognitive health. Specifically, the importance of resistance training in reducing the risk of neurodegenerative diseases like dementia and Alzheimer’s.

In the latest edition of his newsletter Arnold’s Pump Club, he highlighted research that can help to improve mental health and spread awareness. It’s not the first time, Arnie talked about mental health and how to prevent severe health damage. Let’s dive into his insights.

Surprising link between exercise and mental health: Arnold Schwarzenegger

In the newsletter, Schwarzenegger indicates resistance training can protect the hippocampus, the brain region responsible for memory and learning, from atrophy. This protection may help ward off Alzheimer’s disease. Additionally, resistance training improves insulin sensitivity, which is linked to Alzheimer’s risk.

While these benefits apply to everyone, “but the need to pump iron might be even more pressing for women.” As he asserted in the newsletter, “Research suggests that physical inactivity is a greater risk factor for cognitive disorders in females.” According to a study tracking women for 44 years revealed that those who were the least active had a higher likelihood of developing dementia later in life. Brain scans also show fewer Alzheimer’s biomarkers in physically active individuals compared to their sedentary counterparts.

Even if genetics predispose someone to Alzheimer’s, lifestyle factors play a significant role. Twin studies have shown that lifestyle choices such as exercise, diet, and overall health habits can greatly influence one’s risk of developing the disease. In essence, while genes may load the gun, lifestyle pulls the trigger.

To protect brain health, Schwarzenegger recommends committing to regular resistance training workouts. These workouts don’t need to be lengthy but should be intense enough to challenge the muscles. By engaging in resistance training at least two to three times per week, individuals can fortify their brain’s defense against cognitive decline.

Arnie suggested a few workout routines

As a bonus, Schwarzenegger shared a “Workout Of The Week” to inspire people to incorporate resistance training into their routines. This program focuses on four fundamental movement patterns: push, pull, squat, and hinge. By combining these movements in various pairs and adjusting the rep scheme, individuals can create challenging workouts that target multiple muscle groups.

For example, one might pair a chest press with a row for an upper-body workout, or a pullup with a barbell squat for a full-body session. By manipulating the rep scheme and choosing a weight that allows for challenging but manageable sets, individuals can push their muscles beyond their perceived limits.

Schwarzenegger’s approach emphasizes the importance of incorporating variety and intensity into workouts to maximize their effectiveness. Whether using traditional gym equipment or simply relying on bodyweight exercises, the key is to challenge the muscles and stimulate growth.

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