As we age, maintaining both physical and cognitive health becomes increasingly important. For those concerned about getting Alzheimer's disease, research shows that staying active can significantly reduce the risk. Engaging in regular exercise not only benefits your body but also helps keep your brain healthy. Here are the top ten research-backed exercises that can help reduce your risk of getting Alzheimer's disease.

We at Homewatch CareGivers of Libertyville know that exercise is essential to good health, but also recognize that lack of accountability can be a barrier to regular exercise. Our compassionate caregivers are ready to support you in achieving your goals! Contact us on our website or give us a call at 815-310-1369 today!

1. Walking

Walking is one of the simplest and most effective ways to stay active. A 2024 study published in Forest Science and Technology found that regular walking can improve memory and cognitive function in older adults. Aim for at least 30 minutes of brisk walking most days of the week.

2. Swimming

Swimming offers a full-body workout that is gentle on the joints while promoting cardiovascular health. Research from the journal, Physiological Reports in 2021 suggests that swimming can enhance brain function and reduce stress, which are crucial for reducing your risk of getting Alzheimer’s disease.

3. Tai Chi

Tai Chi, a form of mind-body exercise, has been shown to improve balance, flexibility, and cognitive function. A 2022 study in the research journal, Scientific Reports highlighted that older adults practicing Tai Chi regularly showed better cognitive performance than those who exercised in different ways.

4. Yoga

Yoga combines physical movement with mindfulness, offering benefits for both the body and mind. According to 2021 research published in Complementary Therapies in Medicine, yoga can improve memory and reduce the risk of cognitive decline in older adults.

5. Dancing

Dancing is a fun way to boost physical activity and brain health. A 2003 study in the revered scientific journal, the New England Journal of Medicine found that older adults who danced regularly had a significantly lower risk of developing dementia compared to those who did not.

6. Strength Training

Incorporating strength training into your routine can help maintain muscle mass and improve cognitive function. Research from the Archives of Internal Medicine suggests that strength training can enhance executive function and memory in older adults.

7. Cycling

Cycling, whether outdoors or on a stationary bike, is an excellent cardiovascular exercise. A study in Plos One found that regular cycling can improve cognitive function and delay the onset of Alzheimer's disease.

8. Aerobics

Aerobic exercise increases heart rate and promotes blood flow to the brain. A 2023 study in the journal Geriatrics Nursing found that older adults who engaged in regular aerobic exercise had better cognitive function and a lower risk of Alzheimer's disease.

9. Pilates

Pilates focuses on core strength, flexibility, and balance. Research published in the International Journal of Environmental Research and Public Health suggests that Pilates can improve cognitive function, particularly in older adults, by promoting better blood flow to the brain.

10. Gardening

Gardening may not seem like exercise, but it involves physical activity and can reduce stress. A 2024 study in Nutrition Journal found that gardening and other leisure activities can lower the risk of dementia by up to 36%.

As you can tell from these many academic studies, incorporating exercises into your daily routine can significantly lower your risk of developing Alzheimer's disease. The specific type of exercise that is best, is the one that you are the most likely to do regularly. Before starting any kind of workout routine, it is important to consult your doctor, and they can help you make a plan that works for you! At Homewatch CareGivers of Crystal Lake, we understand the importance of staying active as you age. Our caregivers can encourage you by incorporating these exercises into your daily routine, ensuring you stay healthy and independent for as long as possible.

By adopting these exercises into your lifestyle, you take an active role in your cognitive health. Let us help you make aging a healthy, vibrant experience. For more information, visit the Homewatch CareGivers of Crystal Lake website or give us a call at 815-310-1369 today!

**This blog is NOT intended as medical advice. Consult your doctor before starting any kind of exercise routine**

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References

- Lee, Mi Jin, Hee Ju Ro, Jung Kee Choi, and So Yeon Kim. 2024. “Effects of Walking Exercise on Cognitive and Physical Functions: Meta-Analysis of Older Adults.” Forest Science and Technology 20 (2): 201–12. doi:10.1080/21580103.2024.2343354.

- Alomari, Mahmoud A et al. 2021. “Swimming exercise improves short- and long-term memories: Time-course changes.” Physiological Reports vol. 9,11. doi:10.14814/phy2.14851

- Yu, A.P., Chin, E.C., Yu, D.J. et al. 2022. “Tai Chi versus conventional exercise for improving cognitive function in older adults: a pilot randomized controlled trial.” Scientific Reports 12, 8868. https://doi-org.csulb.idm.oclc.org/10.1038/s41598-022-12526-5

- Hoy, Sara, Josefine Östh, Michaela Pascoe, Aaron Kandola, and Mats Hallgren. 2021. “Effects of Yoga-Based Interventions on Cognitive Function in Healthy Older Adults: A Systematic Review of Randomized Controlled Trials.” Complementary Therapies in Medicine 58: 102690–102690. https://doi.org/10.1016/j.ctim.2021.102690.

- Verghese, Joe, Richard B Lipton, Mindy J Katz, Charles B Hall, Carol A Derby, Gail Kuslansky, Anne F Ambrose, Martin Sliwinski, and Herman Buschke. 2003. “Leisure Activities and the Risk of Dementia in the Elderly.” New England Journal of Medicine/The New England Journal of Medicine 348, no. 25: 2508–16. https://doi.org/10.1056/NEJMoa022252.

- Liu-Ambrose T, Nagamatsu LS, Graf P, Beattie BL, Ashe MC, Handy TC. 2010. “Resistance Training and Executive Functions: A 12-Month Randomized Controlled Trial.” Arch Intern Med. 170(2):170–178. doi:10.1001/archinternmed.2009.494

- Leyland, Louise-Ann et al. 2019. “The effect of cycling on cognitive function and well- being in older adults.” PloS one vol. 14,2. doi:10.1371/journal.pone.0211779

- Ahn, Juhyun, and Myoungsuk Kim. 2023. “Effects of Aerobic Exercise on Global Cognitive Function and Sleep in Older Adults with Mild Cognitive Impairment: A Systematic Review and Meta-Analysis.” Geriatric Nursing (New York) 51: 9–16. https://doi.org/10.1016/j.gerinurse.2023.02.008.

- García-Garro, Patricia Alexandra et al. 2020. “Effectiveness of A Pilates Training Program on Cognitive and Functional Abilities in Postmenopausal Women.” International journal of environmental research and public health vol. 17,10. doi:10.3390/ijerph17103580

- Wang, Kaiyue et al. 2024. “Gardening and subjective cognitive decline: a cross-sectional study and mediation analyses of 136,748 adults aged 45+ years.” Nutrition Journal vol. 23,1 59. doi:10.1186/s12937-024-00959-9