Staying active is one of the best ways to keep your muscles strong and your brain sharp as you age. Running can be an excellent way for your loved one to maintain their independence and overall quality of life.
While it’s hard to say how long running can keep Alzheimer’s at bay, running and other types of exercise can reduce the risk of developing Alzheimer’s by 45%. If your loved one is interested in taking up running, Landmark Crossing at Southgate can support them every step of the way.
How Does Running Help Prevent Dementia?
Dementia is not a specific disease but a group of symptoms associated with cognitive decline and memory problems. Alzheimer’s disease is the most common type of dementia.
Running and physical activity in general can slow cognitive decline. Regular exercise can reduce the risk of developing dementia by about 28%. For Alzheimer’s, exercise can reduce the risk by up to 45%.
To lower the risk of dementia, older adults are recommended to:
- Exercise regularly
- Quit smoking
- Drink less alcohol
- Keep a healthy weight
- Eat a balanced diet
Exercise is an effective way to reduce the risk of dementia, but other factors can help, too. People who follow these recommendations reduce the risk of dementia by up to 60%.
Other Types of Physical Exercise
When people think of physical activity, running and sports usually come to mind. These are great, vigorous activities that increase the heart rate.
However, there are other types of physical activity that can prove beneficial. These can be aerobic exercises or strength-building activities.
Some physical activities popular among older adults include:
- Running
- Jogging
- Pickleball
- Swimming
- Stationary bike
How Exercise Affects the Brain
Tau Proteins and Alzhiemer’s
High levels of tau—a protein that helps stabilize neurons—are often associated with cognitive decline.
In Alzhiemer’s disease, tau proteins detach from microtubules and attach to other tau molecules. The abnormal buildup of tau forms tangles in the brain, blocking the neuron’s transport system.
A study showed that participants with low-high tau concentrations who engaged in medium levels of physical activity exhibited slower rates of cognitive decline.
Hippocampus and Dementia
The hippocampus, a complex brain structure, has a major role in memory. It shrinks in late adulthood, which can lead to memory problems and higher risk of dementia.
The hippocampus shrinks by about 1-2% per year in older adults without dementia. The loss of hippocampal volume increases older adults’ risk of developing cognitive decline.
A 2011 study found that exercise training can actually increase the size of the hippocampus and improve memory. The study emphasized the low-cost and accessible nature of exercise to study its effects on the hippocampus.
The researchers found that a one-year exercise routine could increase hippocampal volume by 2%, which offsets the age-related hippocampal deterioration.
A year of exercise essentially added between 1-2 years worth of volume to the hippocampus, helping slow cognitive decline.
Other Benefits of Exercise
Exercise can also indirectly boost brain function by improving mood and sleep.
Quality sleep promotes memory consolidation, learning, and thinking skills while allowing the body to properly recover. Physical activity can enhance the quality of sleep by reducing stress, regulating body temperature, improving mood, and increasing the production of melatonin.
Aerobic exercises in particular have been shown to reduce depression and anxiety.
Regular exercise can also improve balance and coordination. By reducing muscle loss and promoting bone and joint strength, physical exercise can help older adults maintain their independence.
Incorporating physical activity into a routine can also help maintain a healthy weight, which can contribute to lowering the risk of dementia.
How Long Do These Benefits Last?
Some level of cognitive decline is normal as we age, but these changes should not significantly affect your everyday life.
Dementia is not a normal part of aging. This means that it’s difficult to say how long an older adult can keep Alzheimer’s and other dementia at bay. However, there are modifiable risk factors and lifestyle changes that older adults can address to reduce their risk of developing dementia.
The CDC lists eight known modifiable risk factors for dementia:
- Hypertension
- Physical exercise
- Obesity
- Diabetes
- Depression
- Smoking
- Hearing loss
- Alcohol use
Managing other chronic conditions and maintaining a healthy lifestyle can improve brain health and helps decrease the risk of dementia or slow its progression.
Running Towards Better Cognitive Health
Running and other physical exercises can help your loved one reduce the risk of developing Alzheimer’s or other dementia by enhancing brain function, reducing stress, and improving mood and sleep.
Landmark Crossing at Southgate offers great opportunities to run along the Downriver area, in our Indoor Central Park, or along our outdoor conservatories.
Contact us today for more information about these amenities, or schedule a tour to see for yourself what we have to offer!
