Engaging in exercise that gets your heart rate up could not just benefit the body but could also protect your brain.
Regularly taking part in a particular type of exercise could help to lower our risk of a devastating condition later in life. A new study has linked aerobic exercise to a reduced likelihood of developing Alzheimer’s disease.
Alzheimer’s is the most common type of dementia in the UK. It is a progressive condition, which means the symptoms develop gradually over many years.
It affects multiple brain functions, causing memory loss as well as symptoms such as confusion and problems with speech. While it is not known exactly what causes Alzheimer’s, it is thought to be linked to an abnormal build-up of proteins in and around brain cells called amyloid and tau.
Now a study has revealed that people who take part in aerobic exercise have fewer of these proteins in their brains, as well as reduced brain inflammation, meaning they are at lower risk for Alzheimer’s. Published in the journal Brain Research, the findings highlight how physical activity not only protects healthy brain cells but also restores balance in the aging brain.
As reported by EurekAlert, the study found that rodents who completed a structured aerobic exercise programme experienced:
- Significant reductions in tau tangles (around 63 percent with exercise), amyloid plaques (about 76 percent in the exercise group), and iron accumulation (reduced by about 58 percent in the brains of exercising rodents)
- Enhanced brain cell health, including increased numbers of protective oligodendrocytes
- Reduced brain inflammation in the exercise group (between 55 percent and 68 percent depending on the inflammatory biomarker considered), and cell death
- Improved communication between brain cells, restoring critical balance in the brain’s function as it ages.
Dr Augusto Coppi, senior lecturer in veterinary anatomy at the University of Bristol and one of the study’s senior authors, commented: “Alzheimer’s is a progressive neurodegenerative disorder with no known cure, impacting millions worldwide. While physical exercise is known to reduce cognitive decline, the cellular mechanisms behind its neuroprotective effects have remained elusive—until now.
“This research highlights the potential for aerobic exercise to serve as a cornerstone in preventive strategies for Alzheimer’s.” Researchers concluded that completing aerobic exercise every day could play a crucial role in slowing or preventing Alzheimer’s progression.
But what classifies as aerobic exercise? It is a type of physical activity that uses your body’s large muscle groups, increasing your heart rate and how much oxygen your body uses.
It is already known to reduce your risk of heart disease, diabetes, high blood pressure, and high cholesterol. Luckily you don’t necessarily need a gym membership or expensive equipment to try aerobic exercise.
According to the Cleveland Clinic in the US, walking or jogging are both examples of aerobic exercise that are simple to do throughout the year. You can start off with shorter distances to begin with, going for longer once you’ve built up your fitness levels.
The clinic also recommends the following as aerobic exercises to try:
- Swimming
- Cycling
- Using cardio equipment (treadmills, rowing machines, stair climbers).
In terms of exercise, the NHS recommends that adults should aim to:
- Do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week
- Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
- Spread exercise evenly over four to five days a week, or every day
- Reduce time spent sitting or lying down and break up long periods of not moving with some activity.