To reduce Alzheimer’s risk, Dr. Dale Bredesen’s protocol emphasizes , tailored to improve brain health and metabolic function. Here’s a breakdown of his exercise recommendations:

### 1.
Bredesen advises , such as brisk walking, ideally outdoors. Walk “as if you’re late to an appointment,” varying speeds and incorporating short bursts of running if possible. This boosts cerebral blood flow, brain-derived neurotrophic factor (BDNF), and insulin sensitivity while reducing inflammation.

### 2.
Incorporate to optimize body composition and metabolic health, which indirectly supports cognitive function. Resistance exercises also enhance glucose regulation, a key factor in Alzheimer’s prevention.

### 3.
Balance exercises (e.g., yoga, tai chi, or ballroom dancing) improve neural connectivity and reduce fall risk, which is critical for maintaining independence in older adults.

### 4.
Outdoor activity is prioritized for its mental health benefits, including stress reduction and enhanced mood.

### Key Principles
– : Aim for of structured activity.
– : Moderate-to-vigorous effort maximizes brain oxygenation and fat metabolism.
– : Combine exercise with a 12-hour overnight fast to shift the brain toward fat-burning, countering Alzheimer’s-associated glucose dysfunction.

While critics argue the broader Bredesen Protocol lacks robust evidence, his exercise guidelines align with general brain-health recommendations. For optimal results, integrate these routines with other lifestyle factors like sleep hygiene and stress management.