People who take part in a particular type of exercise could slash their risk of Alzheimer’s disease by a massive 76 percent, according to a new study. The findings suggest that regularly working out in this way could significantly reduce the number of harmful proteins in the brain that are associated with the devastating condition.
Alzheimer’s, the most common type of dementia in the UK, is a progressive condition that gradually affects multiple brain functions over many years. Symptoms include memory loss, confusion, and speech problems.
While the exact cause of Alzheimer’s remains unknown, it is associated with an abnormal build-up of proteins called amyloid and tau around brain cells. It is these proteins that could be reduced through a regular type of exercise.
The study, published in the journal Brain Research, pinpointed this activity as aerobic exercise.
It showed that individuals who engage in aerobic exercise have fewer of these proteins in their brains, along with reduced brain inflammation, ultimately lowering their risk for Alzheimer’s.
The findings also emphasised how physical activity not only safeguards healthy brain cells but also restores balance in the ageing brain. “Alzheimer’s is a progressive neurodegenerative disorder with no known cure, impacting millions worldwide,” one of the study authors Dr Augusto Coppi, from the University of Bristol said.
“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.”
As part of the study, rats underwent an eight-week aerobic exercise program to examine how physical activity affects various markers of brain health. The rats that exercised experienced a roughly 63 percent reduction in so-called tau tangles and a 76 percent decrease in amyloid plaques compared to sedentary rats.
On top of this, the exercising rats saw the number of healthy neurons in their brains increase by two and a half times. And brain inflammation decreased by between 55 and 68 percent.
But what exactly is aerobic exercise? Aerobic exercise is a physical activity that uses your body’s large muscle groups, is rhythmic and repetitive. It increases your heart rate and how much oxygen your body uses.
This includes exercise you can easily do from your home such as walking or jogging. Cycling and swimming also count as aerobic exercise.
Experts at the Mayo Clinic in the US state that any amount of exercise is better than none – urging people to expand on their routine as they get fitter.
They said: “Just remember to start with small steps. If you’ve been inactive for a long time or if you have a chronic health condition, get your doctor’s OK before you start.
“When you’re ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. Any physical activity is better than none at all.
“The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day, five days a week, and reaping all the benefits of regular aerobic activity. You can gain even more benefits if you exercise more. Also aim to sit less and move more during the day.”
They listed other options for aerobic exercise as cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training, or rowing. If you have a condition that limits your ability to participate in aerobic activities, you should ask your health care provider about alternatives to lower your risk of injury.
The NHS recommends that everyone should do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week. It also lists regular exercise as one way to lower your risk of dementia.
