You CAN prevent cognitive decline; experts agree that a mere 15 minutes of exercise a day can prevent Alzheimer’s

12/11/2018 / By Zoey Sky

Exercising every day can help keep your body healthy and strong. But did you know that regular physical activity can also boost brain function?

By exercising regularly, even for only 15 minutes daily, you can enjoy benefits such as emotional well-being, improved physical strength, and better cardiovascular health. A study has determined that aside from making your body stronger and boosting the overall quality of life, weight training may also help prevent cognitive decline and Alzheimer’s disease.

Muscle strength and improved memory

A team of Australian researchers reported that there is a direct link “between building muscle and improving one’s memory and cognitive functioning.”

In the study, which was published in the Journal of American Geriatrics, scientists confirmed that regular weight training sessions could significantly help improve brain functioning in adults even though they already some degree of cognitive impairment. People with this kind of impairment are at greater risk of developing neurodegenerative conditions such as Alzheimer’s disease and dementia. (Related: Being sedentary can put you at risk of dementia.)

Experts predict that by 2050, almost 135 million individuals will develop some form of dementia. Thankfully, the study results can be used to help prevent further cognitive decline among the elderly.

For the study, researchers observed 100 adults aged 55 to 86. The participants already showed signs of mild cognitive impairment linked to aging.

One-fourth of the study participants took part in strength training via weightlifting twice weekly for six months. The participants used a minimum of 80 percent of their peak capacity. As their physical strength improved, their overall cognition also noticeably enhanced, compared to the other volunteers who took part in cognitive training or placebo activities which didn’t have any reported improvements.

The results of the study confirmed a strong and positive connection how the body’s muscles adapt to resistance training over time and its positive effect on improving brain functioning. The results of the study were also proven even among individuals who were 55 or older and even if they were already showing signs of mild cognitive impairment.

The study also implied that physical training offered more health benefits compared to just brain and memory training. It remains unknown if the volunteers continued to exercise at the same levels, but the results showed that the benefits of physical exercise persisted even one year after the six-month study began.

Strength training offers various health benefits for adults of any age. For optimum results, take part in weight training sessions about twice per week at 80 percent or higher intensity. Before you start a new fitness regimen, consult a trained professional who can help you design an exercise routine suited to your fitness level and overall health.

Exercises for Alzheimer’s disease

Here are some tips and exercise suggestions for individuals with Alzheimer’s.

Always warm up before you start your exercise routine, then cool down at the end.
Exercise in a safe environment. Don’t work out in areas with slippery floors, poor lighting, or other potential dangers.
If you have trouble maintaining your balance, exercise near a grab bar or rail. If you find it hard to stand or get up, consider exercising in bed instead of on the floor or an exercise mat.
Consider water exercise, like aqua aerobics. These kinds of physical activity will be easier on your joints and require less balance.
If you feel sick or something hurts while you’re exercising, stop the activity.

If weight training isn’t suitable for your condition, choose another activity or hobby that you enjoy.

Some activities that you can try include: