Are you aware of the fact that exercise can help keep the aging brain from dementia? Dementia is not part of the cycle of normal aging. With the right diet and lifestyle choices, certain types can be avoided or even reversed. Of all the changes in lifestyle that have been observed, daily physical exercise seems to be one of the best things you can do to lower your risk of dementia.
Dementia is caused by nerve cell loss or damage and its connections within the brain. Dementia can vary from person to person and lead to different symptoms based on the area of the brain which is affected by the damage.
Getting more exercise may help lower the chances of dementia.
How Does Exercise Help Delay Memory Loss or Dementia?
A protein called tau helps to maintain the brain’s cell structure. It is related to higher levels of Alzheimer’s and dementia. A study has shown that aerobic exercise — the kind which raises your heart rate and helps you breathe faster — can decrease your tau levels.
A study also revealed that exercising increases blood flow to memory- and process-related areas of your brain, which can help with things like scheduling, organizing and concentration.
Early Signs of Dementia
Early signs of dementia can include:
- Variations in short-term memory.
- Mood changes.
- Difficulty finding the right words.
- Repeating stuff
- Trouble in following a storyline.
- Difficulty in meeting everyday targets.
- Poor sense of direction.
- Difficulty in becoming accustomed to changes.
How to Get Started
Any exercise you like doing can be good for your mental health and body. You don’t have to be a marathoner or perform workouts. Just moving your body can help.
You can begin with any exercise you love, such as walking jogging, cycling, or swimming. Activities like yoga and tai chi, as they control your body and calm your mind, are also great choices.
But remember, as you age, toning and stretching are also necessary. You can try to become stronger and more flexible:
- Modified push-ups (which are performed with your knees on the ground)
Start with small, simple steps and do as much as it is possible for you.
Besides starting small and simple, you are also welcome to follow our recommended guidelines.
Regular physical activity, according to studies, can reduce your risk of developing Alzheimer’s disease by up to 50%. However, exercise in those who have already started to develop cognitive problems can also slow down further deterioration. Through improving the ability of the brain to maintain old connections and make new ones, exercise protects against Alzheimer’s and other forms of dementia. Keep in mind, Exercise may help stave off dementia but does not suspend cognitive decline in people.
Here’s our recommended way to get started:
Weekly Cover 150 Minutes
Target for a moderate-intensity exercise of at least 150 minutes every week. A combination of cardio exercise and strength training is the perfect strategy. Walking and swimming are healthy practices for beginners.
Muscles Pump Your Brain Cells
You need to build muscles to pump up your brain. Not only does moderate weight and strength exercise improve muscle mass, but it also helps you improve brain health. Those of you over 65 can cut your risk of Alzheimer’s in half by adding 2-3 strength sessions to your weekly routine.
Practice Balance and Coordination Exercises
Falls-related head injuries are an increasing risk as you age, which in turn increases your risk of dementia. In addition to covering the head when exercising (e.g. wearing a sports hat while cycling), balancing and coordinating workouts will help you stay healthy and prevent spills. Try yoga, tai chi or balancing exercises using balance balls.
Stick to Exercising
In case if you have been inactive for a while, it can be challenging to begin an exercise program. It is certainly better to exercise something than to do nothing. In addition, adding only a few amounts of physical activity to weekly routine can have a major effect on your health. Pick activities that you love and start small, such as a 10-minute walk a few times a day, and gradually improve your momentum and confidence in yourself.