Exercise

The fifth intervention to reverse mild Alzheimer's in the Bredesen Protocol is:

Goal: Exercise

Approach: 30-60 minutes per day, 4-6 days per week.

How to work out your target average heart rate?

Dr. Bredesen also stated that his protocol recommends at least 30 minutes of exercise, at least 4 days per week [3][4][5]. He recommended that the target heartrate should be around 70% of your average maximum heartrate for your age, as shown in this table [5]:

Age	Target HR Zone 50-85%	Average Maximum Heart Rate, 100%
20 years	100-170 beats per minute	200 beats per minute
30 years	95-162 beats per minute	190 beats per minute
35 years	93-157 beats per minute	185 beats per minute
40 years	90-153 beats per minute	180 beats per minute
45 years	88-149 beats per minute	175 beats per minute
50 years	85-145 beats per minute	170 beats per minute
55 years	83-140 beats per minute	165 beats per minute
60 years	80-136 beats per minute	160 beats per minute
65 years	78-132 beats per minute	155 beats per minute
70 years	75-128 beats per minute	150 beats per minute

There are many fitness products that will track your average heartrate for you during an exercise session.

See Also

• Wikipedia: Neurobiological Effects of Physical Exercise.
• Wikipedia: Hippocampus.

References

• [1] Rivastigmine transdermal patch and physical exercises for Alzheimer's disease: a randomized clinical trial
• [2] Physical activity reduces hippocampal atrophy in elders at genetic risk for Alzheimer's disease
• [3] YouTube: "Dale Bredesen Alzheimer's QnA": At 8 minutes and 45 seconds into the video, he answers a question about the optimal amount of exercise.
• [4] Google "maximum heart rate for your age" to get a table for the maximum heartrate for your age.
• [5] American Heart Association: Target Heart Rates.

Next Intervention

The next intervention in the Bredesen Protocol is Brain stimulation.