Common activity could lower Alzheimer's disease risk by 76 per cent
People who engage in a specific type of exercise could reduce their risk of Alzheimer’s disease by an impressive 76 percent, a recent study has found. The research suggests that regular participation in this form of workout could significantly decrease the amount of harmful proteins in the brain, which are linked to this devastating condition.
Alzheimer's, the most prevalent type of dementia in the UK, is a progressive disorder that gradually impairs multiple brain functions over several years. Symptoms include memory loss, confusion, and speech difficulties.
While the exact cause of Alzheimer’s remains a mystery, it is associated with an abnormal accumulation of proteins called amyloid and tau around brain cells. These proteins could be reduced through regular aerobic exercise, according to the study published in the journal Brain Research.
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The research also highlighted how physical activity not only protects 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," said Dr Augusto Coppi, one of the study authors from the University of Bristol.
"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."
The study, involving rats, found that an eight-week aerobic exercise program led to a significant reduction in tau tangles and amyloid plaques, which are associated with Alzheimer's disease. The exercising rats also saw a substantial increase in healthy neurons and a decrease in brain inflammation.
So, what is aerobic exercise? It's any physical activity that uses large muscle groups, is rhythmic and repetitive, and increases heart rate and oxygen usage.
Examples include walking, jogging, cycling, and swimming, which can be done from the comfort of your own home. According to experts at the Mayo Clinic, every bit of exercise counts, and it's essential to gradually increase your routine as you get fitter.
They advised: "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."
They continued: "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 also suggested other options for aerobic exercise such 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, they recommended asking 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.