Alzheimer’s disease is the most common form of dementia. It is a progressive disease. This means that gradually, over time, more parts of the brain are damaged. As this happens, more symptoms develop, and they also get worse.
More than 520,000 people in the UK have dementia caused by Alzheimer’s disease and this figure is set to rise. It typically first appears in people in their mid 60’s.
Researchers have found that aerobic exercise may reduce cognitive decline in people with Alzheimer’s disease. As often happens, this is a small study (Journal of Alzheimer’s disease) and further work needs to be done but the results are promising.
Alzheimer’s treatments
Alzheimer’s disease is an irreversible and progressive neurological disorder.
At its mildest, it can affect a person’s ability to think or remember things. Moderate forms of the condition can affect a person’s brain areas and impair language, reasoning, sensory processing, and conscious thought.
When the disease progresses to become severe, it can stop a person from performing basic, everyday tasks and recognizing or communicating with friends or family.
There is currently no known cure and treatment is focused on slowing the progression of symptoms. Drugs are the mainstay of treatment currently but there is a growing body of evidence that supports the use of aerobic exercise to reduce the progression of symptoms.
What are the benefits of aerobic exercise?
Aerobic exercise reduces the risk of many health conditions, ranging from heart disease to dementia. Although all forms of physical activity provide some benefits, aerobic exercise is particularly effective because it causes the heart and lungs to work harder than usual.
National physical activity guidelines recommend at least 150 minutes of aerobic activity per week.
Some examples of aerobic exercise include:
- running
- cycling
- walking
- swimming
- aerobics classes
Aerobic activity is anything that gets your heart rate raised. You should aim for a heart rate 50-75% of heart rate max. Your heart rate max can be worked out (albeit it crudely) by using a simple equation.
Heart rate maximum = 220 – your age.
So, if you are 70, your maximum heart rate would be expected to be 150. You then want to be working at 75 – 112 beats per minute approximately.
Aerobic exercise benefits the brain in the following ways:
- Reducing the risk of dementia
- Helping with symptoms of depression and anxiety
- Enhancing cognitive performance
- Improving brain health
How is this achieved?
Aerobic exercise causes many biological processes that help the brain function. The authors of a recent review article concluded that aerobic exercise could:
- increase the size and function of key brain regions, such as the hippocampus
- help the brain control responses to stress
- reduce inflammation
- increase resistance to oxidative stress
These changes are likely to contribute to the benefits of exercise on mental health and cognition.
Aerobic exercise benefits the body in many different ways. These include:
- Preventing heart disease
- Maintaining a healthy weight
- Controlling blood sugar levels
- Lowering blood pressure
- Preventing and managing stroke
- Increasing lifespan
- Improving physical functioning/lifestyle
Aerobic exercise is generally safe for most people. To avoid injuries, it is always a good idea to discuss exercise regimens with a professional. At Walnut Grove we have professionals that are able to give advice on exercise prescription and help start that journey towards improved body and brain health.
