Exercise that helps fight dementia at any age

Following a healthy diet, being physically active, using stress management techniques, getting a good night’s sleep, and maintaining overall emotional well-being are evidence-based tools recommended to improve the lives of people with mild cognitive impairment (MCI) or dementia and even delay or prevent the development of these conditions in those who do not show signs of disability. A recent review of more than 60 studies from around the world found that of all these lifestyle medications, exercise is probably the most effective and meaningful intervention.

Although those with MCI lead functional lives and most do not progress to a more severe decline in mental capacity, approximately one-third will progress to dementia. Conventional medical treatments for dementia and Alzheimer’s disease (which accounts for up to 70 percent of all cases of dementia) are severely deficient, and those that have been developed show limited effectiveness. Due to the difficulty in finding effective medical treatments, researchers and medical experts also turn to alternative, non-pharmaceutical recommendations, particularly increasing physical activity.

A wide variety of physical activities is also associated with a more than 30% reduction in the future development of cognitive decline and memory loss in people who do not currently show signs of either. The World Health Organization, WHO, specifically recommends resistance exercise as an effective activity, especially for the elderly.

Resistance training includes any of many exercises that involve pulling or pushing against resistance from another object, including your own body. Resistance exercises include squats, chair squats, leg raises, leg extensions, hip extensions (deadlifts), knee raises, step-ups, calf raises, lunges, push-ups, wall push-ups, push-ups, planks, planks lateral, rowing and bench press. Supplementary aids, such as elastic resistance bands, are often used to add more physical tension to resistance exercises.

A Brazilian multi-university review study broke down the evidence behind the WHO recommendation. Endurance exercise protects brain cells and provides cognitive benefits because it reduces inflammation and also reduces the formation of amyloid plaque that damages brain cells and their networks to a point that disrupts language, reasoning, metabolism and social behaviors , and eventually leads to death. Resistance exercise has a positive effect not only on brain health, but also on bone density, balance, muscle strength and overall physical function.

All lifestyle interventions, diet, exercise and everything that involves psychological well-being appear to be important factors associated with the preservation of cognitive function, executive function and memory in adults with and without signs of MCI or dementia. In the case of MCI, lifestyle improvements were especially significant and effective when used as an early intervention. In terms of clinical significance, or the scientific measurement of a significant result for a significant number of cases, exercise is the current leader of them all.

Note: Talk to your doctor, physical therapist, or licensed or certified trainer before trying any new exercise, especially as you age. A good physical therapist or licensed trainer can adapt most standard exercises to meet your specific needs and prevent injuries.