The Ultimate Prescription for Protecting the Brain is "Exercise" - Longevity Experts Reveal the Secrets to Healthy Aging

1. "Preventive Medicine 3.0" and the Ultimate Tool Discussed in Brazil

"The ultimate tool to ward off dementia is exercise." Before speaking at the HSM+ event in Brazil, Dr. Peter Attia, known for his work in longevity medicine, shared this insight with local media. In his book 'Outlive,' he emphasizes the importance of "Medicina 3.0 (Preventive Medicine 3.0)" by focusing on preemptively keeping at bay the four major adversaries: cardiovascular disease, cancer, neurodegenerative diseases, and metabolic disorders.InfoMoney

Dr. Attia highlights quality sleep, normalization of metabolism and blood pressure, maintenance of insulin sensitivity, avoidance of head trauma, appropriate sauna habits, and cholesterol management as supplementary lines, while repeatedly emphasizing exercise as the "first choice." He adopts a cautious stance, suggesting that alcohol may adversely affect not only cancer risk but also dementia risk.InfoMoney

2. "Dance Over Sudoku" Shows Brain-pleasing Movements

Why is exercise effective for the brain? Dr. Attia explains that the key lies in complex tasks that require "planning, reacting, and coordinating the whole body," rather than repetitive actions. While Sudoku and crosswords have their merits, activities like dance and racket sports, which impose multifaceted demands on the brain, are more advantageous for maintaining cognitive function by widely utilizing neural circuits.InfoMoney

3. What Science Says: Latest Reviews and Guidelines

Dr. Attia's claims largely align with recent evidence. The 2024 Lancet Commission outlines that theoretically, about 45% of global dementia cases could be prevented by addressing 14 modifiable risk factors. These factors include physical inactivity, hearing loss, hypertension, diabetes, social isolation, excessive drinking, and trauma.Lancet

The World Health Organization (WHO) guidelines also strongly recommend lifestyle interventions, including physical activity, as part of risk reduction strategies, supported by evidence.World Health Organization

On the other hand, there is variability in the evaluation of effect sizes, with meta-analyses like those from JAMA Network Open describing the association between physical activity and cognitive decline as modest, with unclear dose-response relationships. It's important to note the limitations of causal inference due to the nature of observational studies.JAMA Network

Nevertheless, the overall direction that "movement is good for the brain" remains steadfast. A 2025 study indicated that increasing moderate-to-vigorous physical activity (MVPA) by 30 minutes statistically reduces the risk of all-cause dementia. The value of accumulating a sustainable amount of activity daily for primary prevention of dementia is high.JAMDA

4. What Social Media Amplified: Three Points of Reaction

The recent statements spread through social media via local media, sparking discussions on the following points:

• Surprise and Agreement with the "Dance Over Sudoku" Argument
  Major Brazilian newspapers shared articles on X (formerly Twitter), Threads, and Facebook. In the comments, positive reactions like "motivated to restart dancing" and "want to start racket sports" were prominent, while some disagreed, emphasizing the importance of consistent aerobic exercise.X (formerly Twitter)

• Debate Over the "2g/kg Body Weight Protein" Statement
  There was a mix of criticism over the high intake target and practical discussions like "supplementing on busy days." Dr. Attia's stance of recommending a diet-based approach while supplementing only during travel or busy times was also shared.InfoMoney

• Debate Over Alcohol Consumption
  A clash between those who believe "a little is okay" and those who think "it's better to refrain considering the risks." Dr. Attia's emphasis on the "adverse effects on dementia risk" resonated strongly in regions with a strong drinking culture.InfoMoney

Additionally, well-known doctors and fitness accounts shared short videos and reels promoting the idea that "exercise is the brain's ally," further spreading the message to the general public.Instagram

5. Exercise Design for "Protecting the Brain" Starting Today

① Base of 150 Minutes of MVPA Per Week
Focus on moderate intensity like brisk walking, cycling, and water exercises. Short sessions (10-15 minutes multiple times) can be combined. If possible, include high-intensity intervals once or twice a week to elevate heart rate. (Related: MVPA and dementia risk correlation)JAMDA

② Mix Activities Involving "Planning, Reaction, and Whole-body Coordination"
Include dance, racket sports like table tennis and tennis, badminton, and basketball skill drills. Engage in activities that require spatial awareness, timing, and decision-making, not just monotonous repetition.InfoMoney

③ Perform Resistance Training Twice a Week
Focus on the five basic movements: squat, hip hinge, push, pull, and carry. Muscle mass is directly linked to blood sugar management and fall prevention, forming a foundation that ultimately reduces brain risk.InfoMoney

④ Enhance Recovery Quality
Optimize sleep, monitor blood pressure, lipids, and blood sugar, and moderate alcohol consumption. Use appropriate protective gear and acquire skills in sports with a risk of head trauma.InfoMoney

6. Caution: The "Just Right Distance" Between Science and Practice

Physical activity is not a "cure-all" for dementia. Some reviews suggest the effect size is small, and there are limitations and potential confounding in observational studies. Therefore, it is crucial to position exercise as the core of a multifaceted strategy, includingsleep, blood pressure, metabolism, hearing, social participation, and alcohol control, maximizing sustainability.JAMA Network

7. Conclusion: "Moving" is the Best Long-term Investment

Dr. Attia's message is straightforward: "Exercise is the main player in prevention." Science supports this direction while urging us to find practical solutions for behavioral change (sustainability). There's no need to dismiss Sudoku. Just adddance, racket sports, and highly coordinated movements—this is a longevity strategy for the brain that can start today.InfoMoney