Brisk Strolls Boost Memory, Researchers Discover Optimal Physical Activity to Ward Off Alzheimer's Disease
Revamped Article:
- rolled up sleeves, it's time to get movin'! Approximately 46 million folks worldwide are grappling with Alzheimer's disease (AD), a number expected to balloon to a staggering 131 million by 2050, according to experts. While we can't yet wave a magic wand and cure this mind-ravaging condition or even halt its progress, researchers are diligently working on drugs to tackle it. But until then, prevention is key, say docs. And guess what? Research continues to uncover which methods work best to slow the cognitive decline and potentially even improve it.
"Gotta sweat it out!"
Here's the lowdown: scientists from Wake Forest University and the University of California enlisted participants - average Joe's over 60 with mild memory hiccups - folks often seen as Alzheimer's prime targets. You know who they are...the ones with a history of forgetting where they put their car keys or driving around the block several times looking for home.
Before the experiment kicked off, our guinea pigs had lives as sedentary as a week-old sloth. They were divided into two groups: the first was coaxed into aerobic exercises of varying intensity, while the second was given gentle exercises like stretching and balancing. The exercise plan looked a little something like this:
- 4 exercise sessions per week, lasting 45 minutes each, including warm-up and cool-down.
- Spanned a period of 12 grueling, sweat-inducing months.
- In the first eight weeks, our volunteers had a trainer's watchful eye during every session. Afterward, the trainer was present for only two of the weekly workouts.
Fast-forward 12 months, and it was time for brain scans and testing. Specialists checked the overall cognitive function - you know, thinking, memory, attention, and focus. They also examined the abilities to perform various tasks and assess episodic memory. Test results from our study participants were compared with similar tests and scans from elderly folks who lived life as a couch potato.
"Magnificent results!"
When the dust settled, the results were nothing short of sensational! Modern medications might just about keep memory decline at bay, but physical activities showed awe-inspiring effects. "Regularly hitting the gym can halt, or even reverse, the cognitive decline in individuals with mild memory impairments," concluded the study's authors.
With these findings in mind, if such physical activities help even those at high risk of Alzheimer's, everyone might as well expect a brain boost, rejoiced experts. But it's crucial to choose the right types and intensity of fitness activities, ensuring they don't put extra strain on the body or cause unnecessary stress.
"Fitness: a stress-free zone for your brain"
Here's a quick rundown on how to get your heart rate up without stressing your brain:
- Take a brisk walk: Swing those arms and legs, feel a teeny sweat, and grin - you're now engaging in moderate-intensity exercise. The pace should be such that you can still breathe easily, chat with a friend, and feel energized.
- Gardening: Tilling the soil, pruning, or harvesting all count as moderate exercise. But if you're digging, you're in for some high-intensity fitness fun! Just keep in mind the telltale signs: increased pulse and breathing that makes it tough to talk.
- The World Health Organization advocates middle-aged and older adults engage in 150-300 minutes per week of moderate-intensity physical activity, or 75-150 minutes of high-intensity exercise. To reap the brain benefits, specialists advise combining both for an unbeatable combo. Chores like cleaning, gardening, strolls, cycling, and swimming all make the cut.
- Ideally, squeeze your exercise routine into blocks of 30-40 minutes. Dr. Maria Chernyak, a neurologist and candidate of medical sciences, explains: "It's challenging to reach an intensity level that offers protection for your body, including the brain, with shorter exercise times."
- For seniors, tailor your exercise selection to take into account existing health conditions, emphasize specialists. Help is available! There's free assistance, including preliminary testing and advice on suitable physical activities, provided through the state health insurance fund in state health centers.
Keep Fit, Keep Sharp
"A sneaky spy test for your memory"
Most of us think we're forgetful, but how can you be sure it's not a sign of a more significant problem? A home test, recommended by neurologists, can help determine the difference.
A partner reads a list of words to you. They aren't connected, but each word belongs to a specific category. For example, "fruit - pear, clothing - jacket, etc." Get the gist? Remembering each word's category is helpful for understanding.
Then, perform a distracting task - doodle something, or tell a story. After 5-10 minutes, your partner asks you to recall all the words. Try to remember them first. If you can't, your partner gives category hints. For example: "What was the fruit?"
Dr. Maria Cherdak, a neurologist, clarifies: "Any healthy person should remember the entire list. If some words are forgotten and hints don't help, consult a doctor for a proper examination." So if you're struggling to recall the words, it may be time to visit the doc and pay better attention to your physical activity.
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- KP.RU Interview with Dr. Maria Chernyak
- National Medical Research Center of Therapy and Preventive Medicine (website) for information on regional health centers.
- Single contact center phone number: +7 (495) 212-07-13
- Interactive map of state health centers on the National Medical Research Center of Therapy and Preventive Medicine's website.
- By 2050, the number of individuals affected by Alzheimer's disease (AD) is projected to increase dramatically, emphasizing the need for preventive measures.
- Scientists are investigating the effectiveness of various exercises, such as aerobics, in slowing cognitive decline and potentially reversing it for those with mild memory impairments associated with AD.
- In a study, older adults with mild memory issues were divided into groups performing either aerobic exercises or gentle exercises like stretching and balancing, with the aerobic group showing significantly improved cognitive function.
- Maintaining a reasonable fitness routine that includes both moderate-intensity activities like brisk walking and gardening, and high-intensity exercises like digging, can contribute to preventing or slowing cognitive decline related to AD.
- Experts suggest combining moderate-intensity activities with high-intensity exercises for maximum brain benefits, totaling 150-300 minutes per week as recommended by the World Health Organization.
- As people age, it's essential to tailor exercise selection to accommodate existing health conditions, and assistance is available at state health centers for choosing suitable activities and getting preliminary testing.
