Exercise and brain health: Exercise Improve 7 benefits most for brain health
There has been longstanding support from scientific communities for the positive impact of pre-45 years of age exercise on decreased likelihood of cognitive decline later in life; however, recent studies highlight that beginning physical activity after 45 years of age yields meaningful protection against cognitive decline as well.
Medical School
The journal JAMA Network Open published a study on November 19, examining evidence of an association between levels of activity and a decrease in the risk of dementia.
The researchers found that adults who reported the highest level of activity during their midlife (ages 45-64) experienced a 41% decrease in their risk of dementia compared to those who do not report as being very active, while those who reported their highest level of activity during late life (ages 65-88) experienced a similar 45% reduction in dementia risk.
Dr. Sanjula Singh
This new study by Dr. Sanjula Singh and the Harvard Medical School/Massachusetts General Hospital research teams has shown that there may be critical periods in which exercise is most beneficial to brain health. The current number of dementia cases worldwide is estimated to be 57 million; that number is expected to reach 158 million by 2050 (an increase of 245%).
The authors of this research, led by Dr. Phillip Hwang, also wanted to investigate if physical activity levels have differing effects on dementia risk as well as whether or Exercise not physical activity levels stayed the same throughout adult life.
Dr. Phillip
Hwang states that a limitation of his study is the fact that the study results do not provide a specific recommendation for how much exercise someone should do. This limitation stems from the fact that participants’ responses were collected on a composite measure measuring the time that people spent sleeping, being inactive, and doing different levels of activity during the day. He does, however, state that “it’s important to find ways to be more physical and move, even if you do not get to the gym.”
The findings from Hwang’s study have been confirmed by additional studies that contain more concrete recommendations for physical activity. A recent study published in 2022 found that those who walked at least 3,800 steps each day had a 25% lower risk of developing dementia, as well as a general trend toward increasing the amount of benefit associated with higher numbers of steps.
Furthermore, using a bicycle instead of a car, bus, or train when commuting has been linked to a 19% decrease in the risk of developing dementia, and a 22% decrease in the likelihood of developing Alzheimer’s disease.
World Health Organization
According to Hwang (via email), the physical activity is associated with a number of well-established benefits related to cardiovascular health, mood, and stress management—all of which are associated with brain/cognitive function—and these are only a few of the many compelling reasons to be more active.
The World Health Organization recommends adults engage in a minimum of 150 minutes per week of moderate intensity aerobic activity or 75 minutes per week of vigorous intensity aerobic activity.
Singh gives examples of exercises: 150 minutes of brisk walking, 75 minutes of vigorous running/cycling, and two times per week of strength training. Singh is a contributing member of the team that created the Brain Care Score, which is a 21-question survey used to assess the various physical, lifestyle, social, and emotional factors that can impact brain health.
Dr. Raphael
In an email correspondence, Neuropsychologist Dr. Raphael Wald states that people starting their workout programs should begin with less strenuous workouts rather than the hardest version of what they are planning on doing. Gradually increasing the interval or level of difficulty is important because exercising too vigorously at the outset can lead to injury (orthopedic) and thus prevent an individual from continuing their workout program.
Dr. Wald encourages creating routines that are regular, such as a 20-minute walk prior to going to work or a short movement break during the lunch hour, which will create a routine for maintaining daily movement.
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Tracking activity and dementia risk
Utilising valuable information from the long-term Framingham Heart Study, the researchers analysed data on a predominately White population of 1,526 who were in their early 20’s (26-44 years of age), nearly 2,000 in their middle age group, and approximately 900 older adults.
It was found that early adulthood physical activity levels were not linked to either an increased or decreased chance of developing dementia. However, it was found that people over the age of 60 with an APOE ε4 allele (the strongest genetic risk factor for Alzheimer’s disease) who were physically active had a 66% lower chance of developing dementia.
Several limitations have been pointed out by various experts regarding the current study results. For example, Dr. Singh mentions that people who engage in more physical activities also tend to engage in other positive lifestyle practices, such as healthy diet choices, beginning their assessment of health from a higher baseline level of wellness, or having a different profile of activity.
Participants’ Physical Activity
Researchers recognized that they did not have enough information about how physically active the participants were at the start of adult life and how their physical activity level changed over time.
These data points can impact the risk of dementia. In addition, it has been reported that data collected using self-reporting methods is Exercise often not as accurate as data collected by studying individuals using wearable activity trackers (thus providing more objective measures).
There may be different reasons why midlife and late life are seen as critical time periods for keeping our brains healthy, according to experts.
Wald pointed out that keeping blood flow flowing through our bodies is critical for maintaining a healthy cardiovascular system. Most of the risk factors associated with a person’s vascular health (e.g., diabetes, high cholesterol, etc.) usually develop during midlife and late life.
Therefore, according to Wald, it makes sense for these two periods of life to have the largest impact on lowering the risk of developing dementia through the use of exercise and staying physically active.
Physical Activity
According to Hwang, physical activity may also reduce risk of dementia through the enhancement of brain structure and function; the Exercise reduction of inflammation; and the ability of exercise to slow the build-up of beta-amyloid proteins in the brain (the build-up of beta-amyloid protein is a hallmark of Alzheimer’s disease).
Wald reminded those considering changes to their exercise routines and other dementia-related behaviours, that balance and discussing all aspects with a physician is essential.
