There is some promising news for people who are genetically susceptible to developing Alzheimer’s: Regular exercise can reduce their risk of this degenerative disease that attacks the brain, and affects memory, thinking and behavior.
A study reported in a recent issue of Archives of Neurology, a journal published by the American Medical Association, shows that carriers of the Alzheimer’s gene called APOE-4 — between 15 and 20 percent of the general population — who worked out regularly over a decade, were five to 10 times less likely to have brain plaques linked to the disease than those with the gene who weren’t exercising.
Additionally, an earlier study published in Archives of Neurology indicates that moderate exercise in midlife was associated with a 39 percent reduced risk of developing mild cognitive impairment; in later years, a 32 percent reduction in the odds of mental decline were reported.
We’ve known for a long time that physical activity is one of the most effective ways to prevent Alzheimer’s, as well as dementia in general. However, this new research demonstrates that even if you are genetically predisposed to developing this disease, you can take steps to prevent it.
Approximately 5.4 million people have Alzheimer’s disease, with the number of cases predicted to grow as the U.S. population ages. According to Alzheimer’s Association, 16 million people are expected to develop this condition by 2050.
How does exercise help prevent the onset of Alzheimer’s? When we work out, oxygen-rich blood flows to the brain, encouraging the formation of new brain cells. This process helps slow down the cognitive decline and preserve your mental abilities.
Workouts to keep your brain active, agile, and alert include:
Cardio: Research from the Mayo Clinic shows that any activity that gets the heart pumping and blood flowing to the brain could reduce the risk of developing Alzheimer’s and other forms of dementia.
Strength training: Resistance workouts that increase overall muscle mass also help maintain brain health, especially when done in conjunction with cardio training.
Balance: If you think there is no link between good balance and mental decline, think again: there is evidence suggesting that head injuries from falls can contribute to the onset of Alzheimer’s. Balance exercises which improve stability and coordination will lower the risk of falling.
Given all the evidence, the important thing is not to postpone physical activity until the first symptoms of memory loss and mental deterioration set in. The sooner you start a fitness program, the better your chances of preventing Alzheimer’s and related conditions are. However, if you haven’t been active before, it’s not too late to start. You know the saying — better late than never.
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