How Exercises can help you in preventing Alzhaimer’s

Alzheimer’s is a growing concern worldwide, affecting millions of individuals and their families. As we age, cognitive decline becomes a reality for many, but research has shown that regular exercise can play a significant role in reducing the risk of developing Alzheimer’s. Incorporating physical activity into daily routines can improve brain health, enhance memory, and support overall mental well-being. But how is this possible? And what do exercises have to do with brain health?

What are the main factors that lead to Alzheimer’s disease?

Even before starting to look into how exercises are beneficial for reducing the chance of developing Alzheimer’s, we have to understand what conditions can lead to Alzheimer’s in the first place. Indeed, there is a combination of factors that would increase your chance of developing this form of Dementia. Here is the list: low education level, midlife hypertension, midlife obesity, hearing loss, later-life depression, diabetes, smoking, social isolation, and, of course, low physical activity.

Now, once you read this list, you can easily imagine how exercises can be beneficial for many of these presentations and how already acting directly on reducing these factors can lead to reducing your future chance of developing Alzheimer’s.

How Exercise Benefits Brain Health

Engaging in regular physical activity helps maintain cognitive function by improving blood flow to the brain. Indeed, the brain, as shown in the picture here, is a bundle of veins and arteries and has the most blood supply of any organ.

As we now know, blood helps reduce inflammation and promotes the release of brain-derived neurotrophic factor (BDNF). BDNF is a protein that supports neuron growth and connectivity, which is crucial for memory retention and learning. On the other hand, exercise also helps reduce stress and anxiety, which are known contributors to cognitive decline.

Additionally, studies like the London taxi driver study demonstrate how mental and physical engagement can grow the brain. The study found that taxi drivers who undergo rigorous memorization training developed larger hippocampi compared to bus drivers who followed set routes. This supports the idea that both physical activity and cognitive challenges contribute to brain resilience.

Types of Exercises for Brain Health

Different types of exercises offer unique benefits for brain function. Here are some of the best activities to help prevent Alzheimer’s:

1. Aerobic Exercise: Activities like walking, running, cycling, and swimming increase heart rate and improve circulation, ensuring that the brain receives adequate oxygen and nutrients.
2. Strength Training: Lifting weights or using resistance bands helps build muscle mass, which has been linked to better cognitive function and reduced risk of Alzheimer.
3. Balance and Flexibility Exercises: Yoga, Tai Chi, and stretching improve coordination and reduce the risk of falls, which can contribute to brain injuries and cognitive impairment.
4. Mental Engagement through Exercise: Activities such as dancing, martial arts, or playing sports require learning new movements and strategies, stimulating brain activity and improving neural connections.

Metabolic and Lifestyle Factors

Moving forward on the prevention side of things, there is to say that exercise alone is not the only factor influencing Alzheimer’s risks. Chronic conditions like pre-diabetes, diabetes, high LDL cholesterol, and chronic inflammation are significant contributors to cognitive decline. Studies show that individuals with uncontrolled pre-diabetes and high cholesterol in midlife face a greater risk of developing Alzheimer’s later on. A holistic approach to brain health should also address these metabolic pathways through a combination of exercise, a balanced diet, and proper medical management.

How to Incorporate Exercise into Daily Life

Nowadays I often hear patients saying that they have no time for exercise. But is that true? Or is it more about knowing how to optimise the time and apply some changes to our lifestyle? Then, here are some practical ways to integrate exercise into your routine:

• Take a brisk 30-minute walk daily. This can be easily accomplished by leaving the tram one stop earlier than your work’s stop and walking one stop back and forth, or parking the car a bit further away than the work location and walking your way down and back (15 mins each way).
• Join a local exercise class or sports group. If you give yourself a time and day that you have to attend a regular appointment, you are more luckily to make it a routine.
• Use stairs instead of elevators. If you work in a building with an elevator, opt for the stairs as many time as you can.
• Engage in gardening or household chores that require movement. Indeed gardening is not only a great way to spent time outdoor but it also a good way to move your body.
• Practice mobility drills before and after bedtime. Start and end yoyr day with a 10 minutes mobility self time, where you focus on get the spine moving and get your joint some selflove.

How Melbourne Massage and Treatment can help with exercises for Alzheimer’s prevention?

At Melbourne Massage and Treatment, I do my best to teach my patients exercises and guide them through a better lifestyle. Alzheimer’s disease is something that I experienced myself with my family throughout my mother’s journey. As I lived this in the first place, I want to make sure that no others have to go through the same journey. So not only do I regularly practice exercises myself, but I ensure to pass these skills and knowledge to others. If you are keen to learn more about how exercises can help your wellness journey, book now your next appointment for Exercises Prescription. Or if you have any questions, reach out via the contact page.

FAQ about Exercises and Alzheimer’s prevention.

Q: What are the main risk factors for developing Alzheimer’s disease?

A: Several factors increase the likelihood of developing Alzheimer’s, including low education level, midlife hypertension, obesity, hearing loss, depression, diabetes, smoking, social isolation, and low physical activity. Addressing these risk factors through lifestyle changes can help reduce the chances of cognitive decline.

Q: How does exercise benefit brain health?

A: Regular physical activity improves blood flow to the brain, reduces inflammation, and promotes the release of brain-derived neurotrophic factor (BDNF), which supports neuron growth and connectivity. Exercise also reduces stress and anxiety, both of which contribute to cognitive decline.

Q: What types of exercise are best for brain health?

A: A mix of different exercises can be beneficial:

• Aerobic Exercise: Walking, running, swimming, or cycling improve heart health and circulation.
• Strength Training: Lifting weights or resistance training supports cognitive function.
• Balance & Flexibility Exercises: Yoga and Tai Chi reduce fall risks and improve coordination.
• Mentally Engaging Activities: Dance, martial arts, and sports stimulate the brain by requiring new movements and strategies.

Q: Besides exercise, what other lifestyle factors affect Alzheimer’s risk?

A: Beyond physical activity, maintaining balanced blood sugar levels, managing cholesterol, reducing chronic inflammation, and following a nutritious diet play a crucial role in reducing Alzheimer’s risk.

Q: How can I fit exercise into my busy schedule?
A:

• Take a brisk 30-minute walk by parking further away or getting off public transport a stop early.
• Join a local fitness class to make exercise part of your routine.
• Use stairs instead of elevators when possible.
• Engage in physical activities like gardening or household chores.
• Do mobility exercises before and after bed to improve flexibility.

Q: How does Melbourne Massage and Treatment support brain health through exercise?

A: At Melbourne Massage and Treatment, we focus on guiding patients through personalized exercise prescriptions to enhance their well-being. Our approach is based on both professional expertise and personal experience with Alzheimer’s, ensuring clients receive practical, effective strategies for a healthier lifestyle.

Q: How can I book an appointment to learn more?

A: If you’re interested in learning how exercise can support your brain health and overall well-being, book an appointment for an Exercise Prescription session or reach out through the contact page.