As we get older, keeping both our bodies and minds in good shape becomes more important than ever. For those worried about getting Alzheimer’s disease, staying physically active has been shown to reduce the risk significantly. Exercise not only strengthens your body but also supports brain health. Below are ten evidence-based exercises that can help decrease risk against 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 847-503-9639 today!

1. Daily Walks

Walking remains one of the easiest and most effective exercises to stay physically fit. A 2024 study published in Forest Science and Technology revealed that consistent walking can boost memory and cognitive abilities in older adults. Try to walk briskly for at least 30 minutes on most days.

2. Swimming

Swimming offers a complete workout that is gentle on your joints while improving heart health. A 2021 study in Physiological Reports suggests that swimming can enhance brain function and lower stress levels, both of which are critical for decreasing risk for Alzheimer's disease. .

3. Practicing Tai Chi

Tai Chi, a mind-body exercise, has been shown to improve balance, flexibility, and mental sharpness. A 2022 study in Scientific Reports discovered that older adults who regularly practiced Tai Chi performed better cognitively than those who participated in other exercises.

4. Yoga Practice

Yoga combines physical exercise with mindfulness, providing benefits for both the mind and body. Research published in Complementary Therapies in Medicine in 2021 indicates that yoga can enhance memory and lower the chances of cognitive decline in the elderly.

5. Dance Sessions

Dancing is an enjoyable way to increase your physical activity while supporting brain health. According to a 2003 study published in the New England Journal of Medicine, seniors who danced regularly had a significantly reduced risk of developing dementia compared to those who did not.

6. Strength Training

Adding strength training to your routine can help preserve muscle mass and improve cognitive abilities. Research from the Archives of Internal Medicine suggests that strength training can boost executive function and memory among older adults.

7. Cycling Routines

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

8. Aerobic Workouts

Aerobic exercises get your heart pumping and increase blood flow to the brain. A 2023 study published in Geriatrics Nursing found that older adults who engaged in regular aerobic exercise had better cognitive performance and a lower risk of Alzheimer’s disease.

9. Pilates Sessions

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

10. Gardening

Gardening might not be an obvious form of exercise, but it involves physical activity and reduces stress. A 2024 study in Nutrition Journal found that gardening and other leisure activities could lower the risk of dementia by up to 36%.

These academic studies make it clear: integrating exercise into your daily routine can significantly reduce your risk of developing Alzheimer’s disease. The most effective type of exercise is the one you are most likely to stick with. It’s important to consult your doctor before starting any new exercise routine to develop a plan that fits your needs. At Homewatch CareGivers of Libertyville, we understand how important it is to stay active as you age. Our caregivers can encourage you by incorporating these exercises into your daily life, helping you stay healthy and independent for as long as possible.

By making these exercises a part of your life, you’re taking proactive steps towards protecting your cognitive health. Let us support you in making your aging journey a healthy and vibrant one. For more information, visit the Homewatch CareGivers of Libertyville website or call us at 847-503-9639 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