A recent study reveals that increasing aerobic exercise during middle and old age can significantly reduce the risk of developing dementia, including Alzheimer’s disease. The study highlights the crucial role of cardiovascular fitness in brain health, even for individuals genetically predisposed to Alzheimer’s.
“We emphasize how cardiovascular fitness plays a pivotal role in reducing dementia risk, especially for those with a genetic predisposition to Alzheimer’s,” said Weili Xu, a professor at the Aging Research Center at Karolinska Institute in Stockholm, and senior author of the study. “Encouraging gradual improvements in fitness provides an accessible way to enhance brain health across various populations.”
The study found that people who were in the best cardiorespiratory shape exhibited better cognitive function and only had a 0.6% risk of developing dementia over the long term. This compared to a much higher risk for those with lower fitness levels. Notably, this increase in fitness delayed dementia onset by 1.5 years.
Cardiorespiratory endurance, developed through regular aerobic exercise, helps improve oxygen uptake in the lungs and heart, enabling individuals to sustain high-intensity activities without becoming fatigued. The study also showed that people with a genetic predisposition to Alzheimer’s who had higher cardiorespiratory endurance enjoyed a 35% reduction in their risk of developing the disease.
“There’s a saying that genes are not our destiny. We can all make proactive choices that help us fight our genetic risks, and this study supports that idea,” said Dr. Richard Isaacson, a preventive neurologist not involved in the study. “I have long considered exercise a miracle ‘drug’ with powerful brain-boosting effects.”
In addition to regular exercise, Dr. Isaacson recommends a holistic approach to brain health, which includes maintaining a healthy diet, managing cholesterol, blood pressure, and blood sugar levels, as well as prioritizing sleep and having regular hearing and vision checks.
The Importance of Cardiorespiratory Fitness
Cardiorespiratory fitness is closely linked to overall health, as low fitness levels are strong indicators of increased risk for cardiovascular diseases, including heart attacks and premature death from various causes. However, fitness naturally declines with age unless efforts are made to maintain it. According to the American Heart Association, fitness declines at a rate of 3% to 6% per decade in the 20s and 30s, accelerating to 20% or more per decade as people reach their 70s and beyond.
The study, published in the British Journal of Sports Medicine, analyzed data from over 61,000 dementia-free individuals aged 39 to 70, who participated in the UK Biobank study. Researchers assessed their cardiorespiratory fitness at the beginning of the study, as well as cognitive function and genetic risk, and then followed their health over the next 12 years. The results confirmed a significant connection between higher fitness levels and lower rates of dementia.
Dr. Isaacson points out that the study also found a “dose-dependent” effect—meaning the more fit a person was, the better their cognitive function, especially in terms of memory and brain speed. He likens it to a car’s engine: the fitter a person is, the faster their brain can “shift gears” and operate at a higher mental capacity.
Limitations and Considerations
While the study is promising, it is observational, meaning that it cannot establish direct cause-and-effect relationships. Cardiologist Dr. Valentin Fuster, who was not involved in the study, cautioned that those with low fitness levels often have other health conditions, such as hypertension, diabetes, and high cholesterol, which can also contribute to a higher risk of dementia.
“It’s striking that those with lower fitness levels often have other risk factors for cardiovascular disease and brain damage,” Dr. Fuster noted. “The heart-brain connection is crucial, and the same risk factors that affect cardiovascular disease may also influence the development of vascular dementia and the progression of Alzheimer’s.”
How to Improve Aerobic Fitness
To boost cardiorespiratory fitness and protect your brain and heart, experts recommend incorporating aerobic exercises into your routine. Aerobic activities include cycling, brisk walking, swimming, running, and high-intensity interval training (HIIT), which mixes high-intensity exercise with lower-intensity periods.
Aim for at least 30 minutes of moderate to vigorous exercise, five days a week. This can include activities like dancing, hiking, rowing, or participating in team sports such as basketball or soccer. HIIT has been shown to improve cardiovascular endurance by up to 79%.
Beyond enhancing brain health, regular exercise offers other benefits, including improved mood, weight management, better sleep, and a longer life.
In conclusion, building and maintaining aerobic fitness during middle age and beyond is one of the most effective ways to reduce dementia risk and boost cognitive function. By making regular exercise a part of your life, you can support both your heart and brain health, potentially delaying the onset of dementia and improving overall well-being.
Leave feedback about this