Forgetfulness and cognitive decline are major concerns for many people, especially as they age. Research has shown that regular exercise can help improve memory, increase focus, and prevent diseases like Alzheimer’s and dementia. But the question is, which type of exercise has the best effect on memory? Prevent Alzheimer’s with aerobic exercise is easy.
Exercise increases blood flow to the brain, providing oxygen and nutrients needed for nerve cells to function better. Physical activity also increases the production of brain-derived neurotrophic factor (BDNF), which plays an important role in strengthening nerve synapses and improving memory. In this article from humanhealthmag, we will learn more about the benefits of aerobic exercise for preventing Alzheimer’s.
How Does Exercise Affect Alzheimer’s Disease?
While there is a lot of evidence that strongly supports preventing Alzheimer’s with aerobic exercise, the exact mechanism by which exercise affects Alzheimer’s is still unknown and needs more research. In fact, we know that exercise prevents Alzheimer’s, but we don’t know exactly how it does it!
It is likely that there are several mechanisms by which exercise prevents the progression of Alzheimer’s disease. Among them, aerobics is one of the best brain exercises for the elderly. Some of the most important effects of exercise include:
- Improving blood flow to the brain
- Increasing sleep quality
- Boosting cardiovascular and metabolic health
- Preventing and treating depression
Given that there is no cure for Alzheimer’s disease, finding a way to delay the progression of this disease caused by nerve damage is very important. Increasing exercise and physical activity can sustainably and cost-effectively prevent disease progression.
Why Should We Exercise to Improve Brain Function?
Exercise is an effective way to prevent Alzheimer’s, improve memory and enhance learning power, which is very beneficial for brain growth and strengthening. Adults who sit for at least 3 hours a day are at risk of thinning of the medial temporal lobe of the brain. This part of the brain is responsible for creating new memories, and damage to it in the long term increases the risk of dementia.
So preventing alzheimer’s with aerobic exercise is one of the best solutions. Try to be physically active every day in any way you can. It is interesting to know that even standing, walking and moving in any way is beneficial for strengthening the brain, and the worst possible situation for brain health is sitting and not moving. Exercise, especially aerobic exercise, increases the number of blood vessels and nerve synapses in the brain and helps increase brain volume.
Physical activity also increases the number of new nerve cells and increases proteins associated with the survival and growth of brain neurons. Studies show that all types of exercise, including low-intensity mental exercises as well as resistance exercises, are effective in improving cognitive function and strengthening memory. If you are not used to exercising, it is better to start your activity with gentle exercises and increase the intensity of the exercises after a while; this strategy will help you have a healthy body and brain.
The Effect of Aerobics on Alzheimer’s Prevention
Alzheimer’s disease (AD) is one of the most devastating diseases among the elderly, accounting for about 60 to 80 percent of dementia cases. The disease not only impairs memory, but also affects a person’s independence. Fortunately, prevent Alzheimer’s with aerobic exercise is possible.
In 2019, Alzheimer’s was ranked as the sixth leading cause of death among people over 65. From 2000 to 2019, while deaths from stroke, heart disease, and HIV have decreased, deaths from Alzheimer’s have increased by more than 140 percent. After multiple analyses on exercise and dementia, it was proven that regular exercise reduces the risk of dementia by 28 percent and, specifically, the risk of Alzheimer’s by 45 percent.
Alzheimer’s-related brain changes are said to begin approximately 20 years before symptoms appear. Exercise is recognized as one of the most effective prevention strategies, offering a low-cost, non-drug, and low-risk option that is accessible to everyone. The connection between the brain and aerobic exercise is likely due to neuroplasticity. Neuroplasticity is the brain’s ability to adapt and create new neural connections or strengthen existing connections. Like a diet for Alzheimer’s patients, exercise must also be specific, and aerobic exercise is one such exercise.
How to Prevent Alzheimer’s with Aerobic Exercise
Aerobic exercise such as brisk walking, running, cycling and swimming are some of the best exercises for preventing dementia. These activities help increase heart rate and improve blood circulation, which strengthens the hippocampus (the part of the brain associated with memory). Studies have shown that people who do at least 150 minutes of aerobic exercise per week have better cognitive function and are less likely to develop Alzheimer’s. According to the benefits of aerobic exercise, you can include these exercises in your daily routine.
Note that some mental exercises can also help strengthen and maintain brain function. Memory games, learning new skills, solving crossword puzzles and even playing video games may be helpful. Some activities can improve brain function and connections, which may prevent brain deterioration due to age.
Preventing Alzheimer’s with Aerobic Exercise and Improving Cognitive Function
A variety of factors affect cognitive function, and lifestyle is one of them. Studies show that aerobic exercise can modulate the brain’s oscillatory activity and affect the dynamics of neurons. So prevent Alzheimer’s with aerobic exercise is easy to do. Also, older people who exercise for 2 to 10 years experience less cognitive decline.
In addition, being more active improves executive function, improves movement, increases focus, and enhances processing speed and memory. While aerobic exercise is the best option for boosting cognitive function, other types of exercise are also beneficial. A study that examined everyday memory in adulthood showed that on days when older people exercise in their free time, they were less likely to experience memory deficits. In other words, being active or exercising regularly can have lasting effects on memory in older people.
Other Exercises for Preventing Alzheimer’s
In addition to prevent alzheimer’s with aerobic exercise, it is better to do exercises to prevent Alzheimer’s. These exercises are a type of mental exercise to strengthen the brain. By doing these exercises, you strengthen the connection between brain neurons and thus protect yourself from the risk of developing cognitive and brain diseases such as dementia. Some techniques to prevent Alzheimer’s include:
- Doing everyday tasks with the opposite hand, for example, you can do things like writing, brushing your teeth or eating with your non-dominant hand.
- Wear a watch on your right hand. This technique helps a lot in preventing Alzheimer’s by activating the other hemisphere of the brain.
- Read words and sentences upside down.
- Choose different routes to go to work, university or home.
- Try to learn new things and new tasks every now and then; something that has nothing to do with your current job.
- Try memorizing a few verses of poetry a day.
- Find a safe place and walk away from traffic.
- Call or visit people you haven’t seen in a long time.
- Solve puzzles or crosswords. Crosswords or Sudoku can be one of the best techniques to prevent Alzheimer’s.
- Read books to help you learn more to prevent Alzheimer’s.
- Play with children. Direct contact with the child’s world can be a great technique to prevent Alzheimer’s.
- Gardening and connecting with nature are effective techniques to prevent Alzheimer’s.
- One of the most effective techniques in preventing Alzheimer’s is listening to soothing and gentle music.
- Learn new cooking styles.
- Learn new languages.
- Use the method of verifiable counting guesses. For example, guess the number of steps from where you are standing to a certain point and start walking and counting.
- When watching a movie on your phone or computer, stop it before the end of the movie and imagine the end in your mind.
- Artistic works such as drawing or coloring are very effective techniques in preventing Alzheimer’s.
- Try not to use a calculator in everyday calculations and books.
Concluding Remarks
In this article, we talked about prevent Alzheimer’s with aerobic exercise. In general, regular exercise is known as an effective strategy in the prevention and management of Alzheimer’s in middle age and old age. Given the positive effects of exercise on improving blood flow to the brain, reducing inflammation and oxidative stress, and increasing the production of nerve growth factors, it is recommended that regular exercise activities become part of a healthy lifestyle.
More research is needed to better understand the exact mechanisms and determine the best exercise programs, but the available evidence clearly shows that exercise can play a key role in reducing the risk of Alzheimer’s and improving the condition of affected patients.
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Frequently Asked Questions
Which Type of Exercise Has the Best Effect on Memory?
Aerobic exercises such as brisk walking, running, cycling and swimming have the best effect on memory because they increase blood flow to the brain and strengthen the hippocampus, the part associated with memory.
Is Resistance Training (bodybuilding) Useful for Improving Memory?
Yes, strength training such as weight training and Swedish swimming can prevent hippocampus shrinkage and help improve memory. In addition to increasing muscle strength, these types of exercises improve sleep quality and reduce stress.
How Much Exercise Should We Do to Improve Brain Function?
For brain health and improved cognitive function, it is best to exercise at least 150 minutes a week at a moderate intensity. Doing intermittent aerobic exercise at any intensity for 6 to 10 minutes a day can also make amazing changes in improving brain function and the health of your body.
Is Walking Good for the Brain?
Brisk walking is one of the best exercises for improving memory, helping to improve blood flow to the brain, increasing concentration and preventing Alzheimer’s.