Can Physical Activity Help Reduce the Risk of Alzheimer's Disease in Older Adults?
Physical activity can help reduce the risk of Alzheimer’s disease. A large and growing body of research supports the role of regular physical activity in protecting brain health and lowering the risk of cognitive decline and dementia, including Alzheimer’s disease.
Here's how physical activity helps:
1. Improves Brain Function and Plasticity
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Exercise increases blood flow to the brain, delivering more oxygen and nutrients.
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It boosts the release of brain-derived neurotrophic factor (BDNF), which supports the growth and survival of neurons and enhances synaptic plasticity (important for learning and memory).
2. Reduces Vascular Risk Factors
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Many risk factors for Alzheimer’s (like high blood pressure, obesity, type 2 diabetes, and high cholesterol) are improved by regular physical activity.
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These conditions can damage blood vessels in the brain and contribute to vascular dementia and Alzheimer’s.
3. Decreases Inflammation and Oxidative Stress
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Chronic inflammation and oxidative damage are involved in Alzheimer’s disease progression.
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Exercise has anti-inflammatory effects and enhances the body’s ability to combat oxidative stress.
4. May Influence Amyloid and Tau Proteins
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Some studies suggest physical activity may help regulate the accumulation of beta-amyloid plaques and tau proteins, the hallmarks of Alzheimer’s disease.
5. Maintains Cognitive Reserve
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Staying physically active helps preserve memory, executive function, and processing speed, delaying the onset of symptoms even if some brain changes occur.
How Much Exercise Is Needed?
According to research and public health guidelines:
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Aim for 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, cycling).
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Include strength training 2 or more days a week.
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Add balance and flexibility exercises, especially for older adults.
