One form of exercise has been found to be the key activity
A study has revealed that one specific type of exercise can dramatically reduce the risk of developing Alzheimer’s disease by a staggering 76%. It’s fairly simple and most people could take part with little issue.
Alzheimer’s, the most prevalent form of dementia in the UK, is a degenerative condition that progressively affects multiple brain functions over several years, manifesting in symptoms such as memory loss, confusion, and speech difficulties. Although the exact cause of Alzheimer’s remains elusive, it is linked to an abnormal accumulation of amyloid and tau proteins around brain cells.
The research indicates that regular participation in one physical activity could significantly lower the levels of damaging proteins in the brain associated with the debilitating condition. Published in the journal Brain Research, identifies aerobic exercise as the key activity in reducing the risk of Alzheimer’s.
The study demonstrated that individuals who regularly engage in aerobic exercise show reduced levels of these proteins in their brains, along with diminished brain inflammation. As a result, they ultimately lower their susceptibility to Alzheimer’s, reports the Express.
The findings also emphasise the importance of physical activity in protecting healthy brain cells and restoring balance in the ageing brain. Dr. Augusto Coppi, one of the study authors from the University of Bristol, claimed this research “serves as a cornerstone in preventive strategies for Alzheimer’s.”
He said: “While physical exercise is known to reduce cognitive decline, the cellular mechanisms behind its neuroprotective effects have remained elusive-until now.” This was the conclusion of a study that saw rats undertake an eight-week aerobic exercise programme to explore how physical activity impacts various indicators of brain health.
The results were impressive as the exercising rats experienced a roughly 63% reduction in tau tangles and a 76% decrease in amyloid plaques compared to their sedentary counterparts. Furthermore, the number of healthy neurons in their brains increased by two and a half times, while brain inflammation decreased by between 55 and 68 percent.
But what exactly constitutes aerobic exercise?
It’s a type of physical activity that engages your body’s large muscle groups in a rhythmic and repetitive manner, increasing your heart rate and oxygen consumption. This includes easily accessible exercises like walking or jogging, as well as cycling and swimming.
Experts at the Mayo Clinic in the US emphasise that any amount of exercise is better than none, encouraging people to gradually expand their routine as they become fitter. They advised: “Just remember to start with small steps. If you’ve been inactive for a long time or if you have a chronic health condition, get your doctor’s OK before you start.”
“When you’re ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. Any physical activity is better than none at all.”
“The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day, five days a week, and reaping all the benefits of regular aerobic activity. You can gain even more benefits if you exercise more. Also aim to sit less and move more during the day.”
They suggested other forms of aerobic exercise such as cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training, or rowing. If you have a condition that limits your ability to participate in aerobic activities, it’s advised to consult with your health care provider about alternatives to lower your risk of injury.
The NHS advises everyone to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week. Regular exercise is also listed as one way to reduce your risk of dementia.
