The importance of exercise for the prevention and management of Alzheimer’s | Total health and fitness -TGN

Pharmacological treatments for Alzheimer’s have been in the spotlight for the past decade, but what about exercise for Alzheimer’s?

Alzheimer’s disease is a progressive neurological disorder that leads to memory loss, cognitive decline and eventually the inability to perform daily tasks.

With an aging population and a growing number of people with Alzheimer’s disease, it has become increasingly important to identify effective prevention and management strategies.

Studies show that exercise is one of those strategies, which has been shown to play a critical role in keeping the brain healthy and reducing the risk of Alzheimer’s disease.

The link between exercise and Alzheimer’s prevention

Numerous studies have shown a strong correlation between exercise and improved cognitive health.

How exercise protects the brain

Research suggests that regular exercise can significantly lower the risk of developing Alzheimer’s disease and other dementias. Here’s how exercise can protect the brain:

Improved blood flow

Exercise increases blood flow to the brain, delivering essential nutrients and oxygen that support brain health and overall cognitive function. (1)

Stimulating new brain cell growth

Physical activity stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and maintenance of brain cells. (2)

Reduced inflammation

Exercise helps reduce inflammation throughout the body, including the brain, which may contribute to the development of Alzheimer’s disease. (3)

Benefits of exercise for patients with Alzheimer’s disease

To continue with the above points, here are the proven benefits of exercise for Alzheimer’s treatment and prevention.

Improved cognitive function

Regular exercise has been shown to help slow cognitive decline in Alzheimer’s patients, improving memory, attention and executive functioning. (4)

Improved mood and reduced depression

Physical activity can help relieve symptoms of depression and anxiety commonly experienced by people with Alzheimer’s disease, promoting a more positive mood and overall well-being. (5)

Better sleep quality

Regular exercise can improve Alzheimer’s patients’ sleep patterns, resulting in better sleep quality and less nighttime agitation. (6)

Increased physical strength and endurance

Exercise can help maintain and improve muscle strength, coordination and balance, which is crucial for Alzheimer’s patients to maintain their independence and reduce the risk of falls. (7)

The best exercise for Alzheimer’s prevention

“Exercise” doesn’t have to mean spending an hour in the weight room (unless you enjoy doing it!). There are plenty of options to choose from.

Here are some of the most effective forms of exercise for Alzheimer’s disease:

Aerobic activities

Aerobic exercise, such as walking, swimming and cycling, increases heart rate and improves cardiovascular health, which in turn benefits brain health.

Resistance training

Strength-training exercises, such as lifting weights and bodyweight exercises, help maintain muscle mass and improve overall physical function.

Balance and flexibility exercises

Practices such as yoga and tai chi improve balance and flexibility, which are important for maintaining mobility and reducing the risk of falls.

Recommended exercise guidelines for Alzheimer’s prevention

Experts recommend participating in the following types and durations of aerobic exercise:

• 150 minutes of moderate intensity OK

• 75 minutes of vigorous intensity OR

• A combination of both

Muscle strengthening activities should also be included. Ideally, you would want to do strength training at least two days a week.

In addition, incorporating balance and flexibility exercises into your routine can further support brain health and Alzheimer’s prevention.

How does this look as far as a schedule goes?

Start simple to build the habit. Try to exercise for 30 minutes every day (for example, take a walk). Once this becomes routine, you can build from here, with more time and intensity.

Overcome barriers to practice

Let’s take a look at some of the common challenges older adults and Alzheimer’s patients face:

Physical limitations

Older adults and patients with Alzheimer’s disease may experience physical problems that make exercise difficult, such as limited mobility, pain, or weakness.

Lack of motivation

Maintaining motivation to exercise can be especially challenging for people with Alzheimer’s disease, who may struggle with memory problems or apathy.

Fear of injuries

The risk of injury or worsening of existing health problems can lead to hesitation and reluctance to participate in physical activity.

Strategies to overcome these challenges

Here are some ways to overcome these challenges:

Discover fun activities

Finding activities that the individual finds fun and engaging can boost motivation and make it more likely they will stick to a regular exercise routine.

Involve family members and carers

Involving family members and caregivers in the exercise routine can provide vital support, encouragement, and assistance, making it easier for older adults and Alzheimer’s patients to overcome barriers and stay active.

Collaborate with a healthcare professional

Working closely with a healthcare professional, such as a physician, physical therapist, or coach, allows exercise programs to be tailored to individual needs and to ensure safety.

We’re here for you

Experience the power of a dedicated caregiver, ally, and friend by your side as you navigate the complexities of Alzheimer’s management and prevention.

Don’t let the challenges of Alzheimer’s get in the way of reaping the benefits of exercise and a healthier lifestyle. We’re here to support you!

Embrace your journey to improved health and an enriched quality of life by scheduling a free consultation with our seasoned healthcare professionals today.

Together we overcome the hurdles of Alzheimer’s and celebrate your victories!

References

1. Tomoto T, Verma A, Kostroske K, Tarumi T, Patel NR, Pasha EP, Riley J, Tinajero CD, Hynan LS, Rodrigue KM, Kennedy KM, Park DC, Zhang R. One-year aerobic exercise increases cerebral blood flow in cognitively normal older adults. J Cereb Blood Flow Metab. 2023 Mar;43(3):404-418. doi: 10.1177/0271678X221133861. Epub 16 Oct 2022. PMID: 36250505; PMCID: PMC9941859.

2. Sleiman SF, Henry J, Al-Haddad R, El Hayek L, Abou Haidar E, Stringer T, Ulja D, Karuppagounder SS, Holson EB, Ratan RR, Ninan I, Chao MV. Exercise promotes the expression of brain-derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate. Eleven. Jun 2, 2016;5:e15092. doi: 10.7554/eLife.15092. PMID: 27253067; PMCID: PMC4915811.

3. Bevers KM, Brinkley TE, Nicklas BJ. Effect of exercise training on chronic inflammation. Clin Chim Acta. June 3, 2010; 411 (11-12): 785-93. doi: 10.1016/j.cca.2010.02.069. Epub 2010 Feb 25. PMID: 20188719; PMCID: PMC3629815.

4. Di Liegro CM, Schiera G, Proia P, Di Liegro I. Physical activity and brain health. Genes (Basel). Sep 17, 2019;10(9):720. doi: 10.3390/genes10090720. PMID: 31533339; PMCID: PMC6770965.

5. Singh B, Olds T, Curtis R, et al. Effectiveness of physical activity interventions for improving depression, anxiety, and anxiety: a review of systematic reviews. British journal of sports medicine. First published online: February 16, 2023. doi: 10.1136/bjsports-2022-106195

6. Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB. Interrelationship between sleep and exercise: a systematic review. Adv Previous Med. 2017;2017:1364387. doi: 10.1155/2017/1364387. Epub 2017 March 26. Erratum in: Adv Previous Med. 2017;2017:5979510. PMID: 28458924; PMCID: PMC5385214.

7. Momma H, Kawakami R, Honda T, et al. Muscle strengthening activities are associated with lower risk and mortality in major noncommunicable diseases: a systematic review and meta-analysis of cohort studies. British journal of sports medicine 2022;56:755-763.