The Benefits of Being Active and Exercising
- According to the National Institute on Aging, regular exercise protects against health conditions that are known to increase the risk of cognitive decline. These include diabetes, depression, high blood pressure, and stroke.
- Exercise and physical activity also help manage other risk factors of Alzheimer’s disease such as sleep disturbance and stress.
- The Alzheimer’s Association notes that many physical activities may also offer opportunities for social interaction, which may reduce Alzheimer's risk.
Exercising to Lower Your Risk of Developing Alzheimer's Disease
There are many different ways and types of exercises that you can engage in to lower your risk of developing Alzheimer’s disease. Experts recommend a mix of aerobic and strength exercises for optimal results. According to guidelines from the Centers for Disease Control and Prevention (CDC), older adults should aim for:
- At least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. You may break this down any way you like. For instance, you might prefer to participate in 30 minutes of moderate-intensity exercise five days a week.
- Muscle-strengthening activities at least two days per week.
- Activities that promote balance are also recommended.
Physical Activities
Some examples of physical activities, provided by the Alzheimer’s Society, are described below:
Examples: Walking, jogging, cycling, swimming, dancing, hiking You can do these with friends or family and enjoy some social interaction at the same time! Examples: Weightlifting, resistance bands, bodyweight exercises like squats and push-ups You don’t have to go to a gym to do this - you can buy your own weights or resistance bands, use cans from your pantry, fill up water bottles, or focus on bodyweight exercises. Examples: Tai Chi (a low-impact martial art focusing on slow movements), yoga (which combines physical postures with breathing exercises) Though it is recommended to include some of the exercises listed above, any kind of physical activity is beneficial. Simple activities like gardening, playing with children, going on walks, or playing sports will keep you active and exercise your body and mind.