66.1
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45% of dementia cases may be preventable, no such thing as neutral, training leg strength + balance

45% of dementia cases may be preventable, no such thing as neutral, training leg strength + balance

Live healthier, for longer

February 05, 2025

Read time: 3 minutes

Food for thought:

According to The Lancet, “around 45% of cases of dementia are potentially preventable by addressing 14 modifiable risk factors at different stages during the life course.”

More on this in Saturday’s issue of 66.1.

For now, here’s a visual from The Lancet.

A question to make you think

Everything you do is either healthy or unhealthy—there are no “neutral” choices when it comes to your diet, exercise, or sleep.

What’s one healthy behavior you need more of in your life? How can you make time for it this week?

A quick workout

Bulgarian Split Squats

Find a couch, chair, or other surface where you can balance one leg behind you, top of your foot facing down, at knee height. Squat with your other leg until you’re at a 90 degree bend, then stand back up. Do 2-6 of these per side. Do not go to failure, just until you’re starting to feel fatigued. 5 rounds of 2-6 reps is sufficient for building strength. If it’s too easy, add weight (as I did in the video below).

Don’t do it if:

If this one hurts your knees, or you simply don’t have the strength, see the adaptation below.

Adaptation:

If elevating one leg doesn’t work for you, pivot to regular lunges. It’s a similar movement, just with less emphasis on balance.