You already know that exercise can reduce the risk of heart disease and other illnesses. But did you know that it can also reduce the risk of memory loss?
In addition, exercise may actually improve your memory and thinking. In a large Canadian study, people who exercised at least three times per week were more likely to score the same or even better on cognitive tests over a five year period, compared with those who exercised less. An Australian trial for people who reported memory problems showed exercise may help improve your memory. In the U.S., a home-based exercise program has been shown to improve overall health, mood and quality of life for people with Alzheimer’s.
The U.S. National Institute on Aging recommends working up to “endurance exercise” (exercise that increases breathing and heart rate) for at least 30 minutes per day. Strength exercises such as weight lifting (twice per week) as well as stretching and balance exercises are also recommended.
Types of endurance exercise include:
- Brisk walking
- Yardwork or gardening (if strenuous)
- Hiking
- Swimming
- Bicycling
- Dancing
- Rowing, canoeing or kayaking
- Climbing Stairs
- Tennis or other racquet sports
- Aerobic or cardio fitness classes
- Jogging
- Cross-country skiing
- Skating
- Using an elliptical or cross-country ski machine.
You might try gentle yoga for allover stretching, and Tai Chi for balance. Make exercise a social event: take a group fitness class, join a sports league or exercise with family and friends!
Learn more:
Tangled Neuron Posts:
Exercise, Blood Flow and Alzheimer’s
Balance and Memory Loss
Part 1: Are Physical Symptoms Connected to Alzheimer’s
Part 2: Can Physical Therapy or Exercise Help?
Other Resources:
U.S. National Institutes of Health news piece on exercise and Alzheimer’s
