Here’s something to think about next time you’re out for a stroll: Walking at any age can improve your brain’s health. This means you can enjoy the benefit whether you’re in your 30s or your 90s or anywhere in between.
As people age, certain areas of the brain shrink. Studies show that people who continued to regularly exercise – even just taking a routine walk – reversed age-related brain shrinkage. People living with Alzheimer’s disease, in which the brain deteriorates at an even faster rate than typical aging, may also be able to still benefit from exercise, like walking.
Walking and Brain Health
While there’s no cure for Alzheimer’s disease, scientists continue to study the power of regular exercise to slow and reverse memory loss. Statistics show that Alzheimer’s disease continues to increase across the globe. According to the Alzheimer’s Association, deaths from heart disease have decreased since the year 2000 while deaths from Alzheimer’s disease have doubled during that same time.
Pay attention if you are in one of the high-risk groups for Alzheimer’s disease: African-Americans, women, Hispanics, and those over age 65 are all more likely to develop this illness.
The Science of Walking: How It Builds Brain Cells
Want to know how to build brain cells at any age? Moving the arms and legs, and therefore pumping blood throughout the body with aerobic activity, stimulates the brain. There have been many studies looking at the impact of exercise – specifically walking, but also other activities – where the size of the brain’s hippocampus appears to be boosted. The hippocampus is the part of the brain involved with memory.
The brain benefits in more ways than one when you exercise. First, exercise will stimulate chemicals that affect the growth of new blood vessels in the brain and the ability of new brain cells to survive. Second, when a person is physically tired, there’s improved sleep along with reduced stress.
Other studies have found that stress and poor rest can be a factor in cognitive impairment. Walking has also been shown to have a positive effect on emotional health and reducing stress.
How Much to Walk for Brain Health?
Almost everyone walks to their mailbox six times a week, but is that enough exercise for brain health improvements? If you guessed “no,” you would be right.
The standard recommendation by the American Heart Association and other health agencies is to shoot for at least 30 minutes of moderately intense exercise daily. However, if that sounds like climbing a mountain, just start with baby steps – a few minutes a day, or a walk around the block – and then continually add more time and steps. Call a friend who can keep you on track or join you for a walk so you can set goals together.
Ideally, exercise has always been part of your life. If not, you can start at any age with something as simple as walking and know that it’s doing you some serious good.
Get Support from Homewatch CareGivers
The compassionate, professional caregivers at Homewatch CareGivers can help in a variety of ways, whether you’re trying to stay in shape or dealing with the effects of dementia. Call 888-404-5191 or fill out our contact form to schedule your free consultation.
