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As we grow older, maintaining both our physical and mental well-being becomes increasingly crucial. For those worried about getting Alzheimer's disease, studies indicate that staying physically active can significantly lower the risk. Regular exercise not only benefits your body but also plays a key role in preserving cognitive health. Here are ten scientifically-supported exercises that can help you reduce the risk of getting Alzheimer's disease.
We at Homewatch CareGivers of St Charles 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 630-407-1379 today!
1. Brisk Walking
Walking remains one of the most accessible and impactful activities to stay active. A study published in 2024 by Forest Science and Technology highlighted that consistent walking can enhance memory and cognitive abilities in seniors. Aim for a brisk 30-minute walk most days of the week.
2. Swimming
Swimming provides a comprehensive workout that is easy on the joints while enhancing cardiovascular fitness. Research from Physiological Reports in 2021 indicates that swimming can boost brain health and alleviate stress, both essential for reducing the risk of developing Alzheimer's.
3. Tai Chi
Tai Chi, a practice combining physical movement with mindfulness, has been shown to improve balance, flexibility, and cognitive function. A 2022 study featured in Scientific Reports noted that seniors who practiced Tai Chi regularly exhibited superior cognitive abilities compared to those engaging in other forms of exercise.
4. Yoga
Yoga merges physical activity with mindfulness, benefiting both body and mind. According to a 2021 study in Complementary Therapies in Medicine, practicing yoga can improve memory and decrease the likelihood of cognitive decline in older adults.
5. Dancing
Dancing is an enjoyable way to increase physical activity while supporting brain health. A 2003 study published in the prestigious New England Journal of Medicine found that seniors who danced frequently had a significantly reduced risk of developing dementia compared to non-dancers.
6. Resistance Training
Adding resistance training to your exercise routine helps maintain muscle mass and enhance cognitive abilities. Research from the Archives of Internal Medicine suggests that resistance training can boost executive function and memory among older adults.
7. Cycling
Cycling, whether outdoors or on a stationary bike, is an excellent cardiovascular exercise. A study published in Plos One found that consistent cycling can improve cognitive function and delay the onset of Alzheimer's disease.
8. Aerobic Exercises
Aerobic exercises increase heart rate and enhance blood circulation to the brain. A 2023 study in Geriatrics Nursing reported that older adults who regularly engaged in aerobic exercise demonstrated better cognitive abilities and a lower risk of Alzheimer's.
9. Pilates
Pilates is maybe the most difficult exercise on this list, but is excellent for improving core strength, flexibility, and balance. Research in the International Journal of Environmental Research and Public Health suggests that Pilates can enhance cognitive function in older adults by improving blood flow to the brain.
10. Gardening
Gardening, while often overlooked as exercise, 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%.
Incorporating these exercises into your routine can greatly reduce your Alzheimer's risk. At Homewatch CareGivers of St Charles, we recognize the importance of staying active as you age. Our caregivers are here to help you integrate these activities into your daily life, ensuring your health and independence are preserved as long as possible.
By adopting these activities into your lifestyle, you take proactive steps in maintaining cognitive health. Let us assist you in making aging a healthier, more vibrant journey. For more information, visit our Homewatch CareGivers of St Charles website or give us a call at 630-407-1379 today!
**This blog is NOT intended as medical advice. Consult your doctor before starting any kind of exercise routine**
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
