Sweatin' It Out to Keep the Mind Sharp! 🧠🔥
Brisk Walking Enhances Memory, Scientists Discover Optimal Physical Activity to Guard Against Alzheimer's Disease
Looks like Alzheimer's disease (AD) is on the rise, with a whopping 46 million folks worldwide currently battling it, according to scientific folks. By 2050, that number's expected to jump to an astounding 131 million! Unfortunately, medicine ain't quite where it needs to be yet to cure or stop AD in its tracks. So, until that changes, prevention's our best bet. And, guess what? Researchers are working tirelessly to discover the most effective ways to slow down brain function degradation and even improve it.
In a recently published scientific study, a team of specialists from Wake Forest University and the University of California have shared some tantalizing findings from their experimentation with different kinds of physical activity. This study focused on individuals over 60 who already had mild memory issues, considered a significant risk factor for AD, as the researchers explain.
Before the experiment began, all our volunteers were couch potatoes, leading rather leisurely lives. They were divided into two groups. The first group was tasked with taking on moderate and high-intensity aerobic workouts (for more details, check below). The second group was given low-intensity workouts, like stretching and maintaining balance. Their workout schedule looked like this:
- 4 aerobic sessions, 45 minutes each (including warm-up and cool-down), held 4 times a week, lasting a total of 12 months.
- For the first 8 workout sessions, a trainer was present to keep everything on track. After that, the trainer supervised only two of the four weekly workouts.
Upon completing the course, the volunteers underwent a battery of brain scans and tests to assess their overall cognitive function (thinking, concentration, memory, etc.) and their ability to perform various tasks and remember past events. These results were compared with similar scans and tests for older adults who weren't participating in any physical activities.
And, you know what happened? The results were off the chain! Regardless of modern medication's struggles to even mildly slow memory decline, physical activities proved to have a phenomenal impact. "Consistent engagement in moderate, high, or low-intensity aerobic exercises can halt memory deterioration in adults with mild impairments," state the authors of the study.
If physical activities like these help even those at high risk of AD, imagine what they can do for everyone else! It's essential to ensure it's reasonable exercise, though, and not overdoing it or adding stress.
Get Moving! 🏋️♂️🏃♀️
Here are five simple tips for engaging in safe and beneficial exercise:
- A brisk walk is a no-brainer. Aim for a pace that makes you feel a bit warm and sweaty, but still allows you to breathe easily and talk without gasping. This is moderate-intensity exercise.
- Gardening is another excellent option, encompassing activities such as weeding, pruning, and harvesting. However, if digging is involved, that's considered high-intensity exercise. You'll notice your breathing and pulse rate increasing, making talking more challenging.
- The World Health Organization recommends that middle-aged and older adults engage in 150 to 300 minutes of moderate-intensity physical activity per week, or 75 to 150 minutes of high-intensity exercise. For optimal brain function, neurologists suggest combining both, like house cleaning, gardening, brisk walking, cycling, swimming, and so on.
- Ideally, aim for workout sessions that last at least 30 to 40 minutes, as suggested by Dr. Maria Chernyak, a neurologist and candidate of medical sciences in an interview with KP.RU. If sessions are shorter, it can be tough to achieve the intensity level that provides protective effects for the body – including the brain.
- For older adults, selecting the right exercise is crucial, considering existing health conditions and overall body condition, specialists emphasize. Free assistance, including initial testing and consultations on the most suitable physical activities, is available through Russian state health centers. You can find care near you by calling the single contact center: +7 (495) 212-07-13 or via the interactive map on the website of the NMICT therapeutic and preventive medicine.
Test Your Memory 🔍
Wondering if you've got real memory issues or just getting a little forgetful? Give this neurologist-recommended test a try at home:
A partner reads out a list of 10 to 12 words, unrelated in meaning but with a category assigned to each. For example: fruit - pear, clothing - jacket, and so on. Make sure you grasp each word, and stating the category helps with understanding.
Then, perform a distracting task – draw a picture, tell a story, etc. After 5 to 10 minutes, the checker asks you to recount all the words. Start by trying to remember them on your own. If you're struggling, the partner offers category hints, like, "What's the fruit?"
"A healthy individual remembers the entire list. If some words slip and hints don't help, consult your doctor for an examination," explains Maria Cherdak, a neurologist. If you think you might have memory issues, it's essential to seek medical attention. And, hey, don't forget to focus on physical activity – it will always contribute to better brain function!
Stay tuned! 💌
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- The Risks of Losing Protection Against Fungal Infections
- Treatment Advances for Nervous Diseases
- The Battle Against Allergies
And, don't miss our Thought and Theory podcast, where we discuss the latest research findings with experts in the field!
- Alzheimer's disease (AD) has affected 46 million people worldwide, and it is projected to impact 131 million by 2050, indicating a significant rise in medical-conditions related to aging and neurological-disorders.
- A recent scientific study conducted by a team of specialists from Wake Forest University and the University of California focused on individuals over 60 who had mild memory issues, a risk factor for AD, and explored the effects of various physical activities on their cognitive function.
- The study found that consistent engagement in moderate, high, or low-intensity aerobic exercises can halt memory deterioration in adults with mild impairments, highlighting the importance of health-and-wellness practices in preventing mental-health issues like AD.
- To maintain optimal brain function, the World Health Organization recommends that middle-aged and older adults engage in 150 to 300 minutes of moderate-intensity physical activity per week, or 75 to 150 minutes of high-intensity exercise, with a focus on activities like brisk walking, gardening, house cleaning, swimming, and cycling.
