According to the Alzheimer’s Research & Prevention Foundation,
physical exercise reduces your risk of developing Alzheimer’s disease by
50 percent.
Regular exercise can also slow further deterioration in those who have already started to develop cognitive problems.
If you’ve been inactive for a while, starting an exercise
program can be intimidating. But you don’t have to take up jogging or
sign up for a gym membership. Look for small ways to add more movement
into your day. Park at the far end of the parking lot, take the stairs,
carry your own groceries, or walk around the block or pace while
talking on your cell phone.
Tips for getting started and sticking with your exercise plan:
- Aim for at least 30 minutes of aerobic exercise five times per week.
Try walking, swimming, or any other activity that gets your heart rate
up. Even routine activities such as gardening, cleaning, or doing
laundry count as exercise.
- Build muscle to pump up your brain. Moderate
levels of weight and resistance training not only increase muscle mass,
they help you maintain brain health. Combining aerobics and strength
training is better than either activity alone. For those over 65, adding
2-3 strength sessions to your weekly routine may cut your risk of
Alzheimer’s in half.
- Include balance and coordination exercises. Head
injuries from falls are an increasing risk as you grow older, which in
turn increase your risk for Alzheimer’s disease and dementia. Balance
and coordination exercises can help you stay agile and avoid spills. Try
yoga, Tai Chi, or exercises using balance discs or balance balls.
- Stick with it for a month. It takes
approximately 28 days for a new routine to become habit. Once you’re
over this hump, keeping up your exercise routine will feel natural. In
the meantime, write realistic goals on a workout calendar and post it on
the fridge. Build in frequent rewards, and within no time, the
feel-good endorphins from regular exercise will help you forget the
remote…and head out the door.
- Protect your head. Studies suggest that head trauma at any point
in life significantly increases your risk of Alzheimer’s disease. This includes
repeated hits in sports activities such as football, soccer, and boxing, or one-time
injuries from a bicycle, skating, or motorcycle accident. Protect your brain by wearing
properly fitting sports helmets, buckling your seatbelt, and trip-proofing your environment.
Avoid activities that compete for your attention—like talking on your cell
while driving. A moment’s distraction can
lead to a brain-injuring thud!
The benefits of exercise
In addition to protecting against Alzheimer’s and dementia, regular exercise:
- Reduces stress
- Boosts mood
- Improves memory
- Increases energy
