Can exercise reduce the risk of Alzheimer’s?
Exercise – both mental and physical – hasn’t been proven to prevent Alzheimer’s, but all the evidence suggests that it may reduce your risk or delay the onset of dementia. Here’s the how, why and what…
Mental exercise
Research has shown that engaging in more mentally stimulating activities throughout life is associated with better cognitive function, reduced cognitive decline and a reduced risk of developing dementia.
Studies of large groups of people have shown that those who achieve higher levels of education, have more mentally demanding occupations, or participate in higher numbers of mentally stimulating leisure activities have around a 50 per cent lower risk of developing dementia. Keeping the brain active is thought to build reserves of healthy brain cells and connections between them, which not only reduces risk but can help those who are already affected by dementia.
Activities that involve social interaction and physical activity as well as mental exercise offer the greatest benefit in terms of reducing dementia risk. These include:
- Participation in leisure activities such as sports, book clubs, dancing
- Taking a course
Other mental exercise includes:
- Reading
- Listening to the radio
- Visiting museums
- Gardening
- Learning a new language
- Playing musical instruments
- Artistic and other hobbies
- Board games
- Crosswords
- Sudoku and other puzzles
Physical exercise
Research has also shown that physical activity in early, mid and late life is associated with a lower risk of cognitive decline and dementia.
People who exercise regularly are less likely to experience heart problems, of which are risk factors for dementia.
Higher levels of physical exercise are also associated with a slower loss of brain tissue as they age.
It is thought that exercise may improve blood flow to the brain, reduce cardiovascular risk factors and possibly stimulate nerve cell growth and survival.
All exercise is worth doing, but you should aim to combine aerobic exercise with strength, weight or resistance training, and flexibility and balance training.
Aerobic exercise: aim for at least 30 minutes of exercise that gets your heart rate up on most days of the week. This includes walking, jogging, swimming, dancing, cycling or aerobics classes.
Resistance training: This can include squeezing rubber balls, using elastic resistance bands and lifting weights. Strength training has been shown to improve muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate and postural support.
Flexibility and balance exercises: These strengthen the spine and supporting muscles and improve coordination and balance. You can easily include these with your other exercise, for example bending, stretching, tai chi, yoga and pilates.
It is important to seek advice from your doctor on what type and intensity of exercise is best suited to you.
Alzheimer’s Australia offers support, information, education and counselling. Contact the National Dementia Helpline on 1800 100 500, or visit the website at fightdementia.org.au