Alzheimer’s & dementia prevention
#1: Regular exercise
According to the Alzheimer’s Research & Prevention
Foundation, physical exercise reduces your risk of developing Alzheimer’s
disease by 50 percent.
Regular exercise can also slow further deterioration in
those who have already started to develop cognitive problems.
If you’ve been inactive for a while, starting an exercise
program can be intimidating. But you don’t have to take up jogging or sign up
for a gym membership. Look for small ways to add more movement into your day.
Park at the far end of the parking lot, take the stairs, carry your own
groceries, or walk around the block or pace while talking on your cell phone.
Tips for getting started
and sticking with your exercise plan:
Aim for at least 30
minutes of aerobic exercise five times per week. Try walking, swimming, or any
other activity that gets your heart rate up. Routine activities: gardening, cleaning, or doing laundry count
as exercise.
Build muscle to
pump up your brain. Moderate levels of weight and resistance training not only
increase muscle mass, they help you maintain brain health. Combining aerobics
and strength training is better than either activity alone. For those over 65,
adding 2-3 strength sessions to your weekly routine may cut your risk of
Alzheimer’s in half.
Include balance
and coordination exercises. Head injuries from falls are an increasing risk as
you grow older, which in turn increase your risk for Alzheimer’s disease and
dementia. Balance and coordination exercises can help you stay agile and avoid
spills. Try yoga, Tai Chi, or exercises using balance discs or balance balls.
Stick with it for
a month. It takes approximately 28 days for a new routine to become habit. Once
you’re over this hump, keeping up your exercise routine will feel natural. In
the meantime, write realistic goals on a workout calendar and post it on the
fridge. Build in frequent rewards, and within no time, the feel-good endorphins
from regular exercise will help you forget the remote…and head out the door.
Protect your head.
Studies suggest that head trauma at any point in life significantly increases
your risk of Alzheimer’s disease. This includes repeated hits in sports activities
such as football, soccer, and boxing, or one-time injuries from a bicycle,
skating, or motorcycle accident. Protect your brain by wearing properly fitting
sports helmets, buckling your seatbelt, and trip-proofing your environment.
Avoid activities that compete for your attention—like talking on your cell
while driving. A moment’s distraction can lead to a brain-injuring thud!
The benefits of, In addition to protecting against
Alzheimer’s and dementia, regular exercise:
- Reduces stress
- Boosts mood
- Improves memory
- Increases energy
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