No matter what you do, don’t stop moving. Dance, walk, jog, garden, swim, chase grandkids — anything that keeps your body in motion. That is, if you want to keep your brain from shrinking. Research conducted by investigators at UCLA Medical Center and the University of Pittsburgh is the first to show that virtually any type of aerobic physical activity can improve brain structure and reduce Alzheimer’s risk.
It’s true. Patients followed over the course of a 30-year Cardiovascular Health Study showed that increasing physical activity was correlated with larger brain volumes in the frontal, temporal, and parietal lobes including the hippocampus — the part of your brain responsible for memory and learning. Individuals who experienced this brain benefit from increasing their physical activity also experienced a 50 percent reduction in their risk of Alzheimer’s dementia. Of the roughly 25% in the sample who had mild cognitive impairment associated with Alzheimer’s, increasing physical activity also benefited their brain volumes.
The Importance of Aerobic Activity
Aerobic activity is any physical activity that raises your heart rate, gets your blood pumping, and allows you to break a sweat. Examples of aerobic activities include running, swimming, dancing, and cycling. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity each week. For even greater results, the recommendation increases to 300 minutes (5 hours) per week of moderate-intensity or 150 minutes per week of vigorous-intensity aerobic activity.
There are several health benefits to participating in aerobic activities, such as better cardiovascular health, weight control, reduced risk of chronic diseases (e.g., diabetes, heart disease), and improved brain health. Brain health benefits include increased blood flow to the brain, improved cognitive function, new brain cell growth, and better memory and learning capabilities.
Exercise and Alzheimer’s Prevention
Alzheimer’s disease is a progressive brain disorder that destroys memory and thinking skills. According to the Alzheimer’s Association, more than 5 million Americans currently suffer from Alzheimer’s, and this number is expected to rise to as many as 16 million by 2050. Unfortunately, there is no cure for Alzheimer’s, but there is increasing evidence that lifestyle interventions, including exercise, can help reduce the risk of developing the disease.
The research conducted by the UCLA Medical Center and the University of Pittsburgh demonstrated that those who participated in higher levels of physical activity had larger brain volumes in critical areas associated with memory and learning, including the hippocampus. This increase in brain volume was correlated with a 50% reduction in the risk of Alzheimer’s dementia. Even those with mild cognitive impairment, a precursor to Alzheimer’s, showed improved brain volume with increased physical activity.
Types of Exercise to Consider
While virtually any type of aerobic activity can provide brain health benefits, you may want to consider trying different activities that suit your interests and current fitness level. Here are some types of exercises that can help improve brain health:
- Running or walking: Both are simple, low-cost activities that can help increase blood flow to the brain. Walking can be especially beneficial for older adults or those with joint issues, whereas running can offer more vigorous cardiovascular benefits.
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Swimming: Water-based aerobic exercise, like swimming, has the added advantage of being low-impact, making it an excellent choice for those with mobility issues or those looking to avoid putting unnecessary strain on their joints.
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Dancing: Whether it’s a formal dance class or just letting loose to your favorite tunes at home, dancing can provide both mental and physical engagement, providing double the brain health benefits.
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Tai Chi: This ancient Chinese martial art is known for its gentle, flowing movements and offers a low-impact form of aerobic exercise that can be done indoors or outdoors.
In Conclusion
The message is clear: physical activity is paramount for maintaining brain health and reducing the risk of Alzheimer’s dementia. So, get moving and participate in activities that you enjoy and that suit your current fitness level. With regular physical activity, you can improve your brain health and greatly reduce your risk of Alzheimer’s dementia.
To get started, check out this Tai Chi instructional video for a low-impact form of aerobic exercise that’s gentle on the joints. Or, try exploring various forms of aerobic exercise until you find the one that works best for you, ensuring that you maintain a consistent, enjoyable exercise routine that supports your brain health.
