Exercise Can reduce risk of dementia and cognitive decline

When it comes to fears about aging, many people would place fear of cognitive decline or dementia at the top of the list. Currently around 50 million people live with dementia, and this number is projected to increase to 152 million by 2050. (reference 1)Fortunately, exercise and physical activity has been shown to help reduce the risk of cognitive decline and delay the onset of symptoms of cognitive decline. These benefits are demonstrated in both people who have a genetic link to dementia, as well as people with no family history of cognitive decline.

 Any conversation about physical activity should start with defining what amount of movement is recommended? While there aren’t many things in this world that everybody can agree on, the Centers of Disease Control (CDC), American Heart Association (AHA), American Geriatrics Society (AGS), Department of Health and Human Services (DHS), and the American College of Sports Medicine (ACSM), all agree on the recommended amount of physical activity for people 55+.

Physical Activity Recommendations:

All people 55+ should do 150 minutes per week of moderate-intensity physical activity OR 75 minutes per week of vigorous-intensity activity. A combination of moderate or vigorous intensity is also appropriate. In addition to aerobic activity, People 55+ should also complete at least 2 days per week of strengthening and balance or flexibility activities. The general take away is that some is better than none and more is better than less when it comes to physical activity.

How does the amount of physical activity we do relate cognitive decline in people with a genetic connection to dementia?

In a study that looked at the relationship between physical activity, cognition, and Alzheimer’s disease in individuals who have a genetic predisposition for developing dementia, they found that the amount of physical activity you do can have a big impact on the timeline of developing dementia.(Reference 2) Their statistical modeling found that people who did at least 150 minutes/week of moderate intensity physical activity could expect to have the onset of their dementia symptoms delayed 15.1 years compared to those who were not physically active for at least 150 minutes per week. This means that symptoms like difficulty remembering names, memory, mood swings, agitation, withdrawal, confusion would start 15.1 years later if you’re more physically active. Physical activity has the power to delay dementia symptoms 15 years.

How does physical activity relate to development of cognitive decline in people without a genetic connection to dementia?

Up to 40% of all dementia cases are linked to lifestyle choices and health conditions instead of genetic factors.(Reference 3) Lack of physical activity has been attributed to cause at least 2% of all dementia cases. In the year 2050 where there are projected to be 152 million people living with dementia, this means over 2 million dementia cases could be prevented if people were more physically active. Some other lifestyle factors that contribute to increased dementia risk are hypertension, obesity, and diabetes. It is well established that regular exercise and physical activity will help reduce obesity, can lower hypertensions, and can lower risk of developing diabetes, the impact of physical activity and exercise on lowering dementia risk is likely greater than the ability to prevent 2% of cases.

The Impact of a dementia diagnosis on a family

Dementia is a condition that doesn’t act only on the person with the condition, it impacts entire families and communities. Since we know how powerful physical activity is at reducing risk of cognitive decline, by exercising and being active, we are making ourselves more able to help care for our loved ones if they develop the disease AND doing something that can help reduce the caregiver burden on our loved ones if we develop the disease.

If you want to start exercising to reduce your risk of cognitive decline, Age On is here for you. We offer free classes any time, and we are designed for people 55+.

REFERENCES:

1)    Alzheimer’s Disease International. World Alzheimer Report 2018: The state of the art of dementia research: New frontiers. Alzheimer’s Disease International; 2018.

2)    Müller S, Preische O, Sohrabi HR, et al. Relationship between physical activity, cognition, and Alzheimer pathology in autosomal dominant Alzheimer's disease. Alzheimers Dement. 2018;14(11):1427-1437. doi:10.1016/j.jalz.2018.06.3059

3)    Livingston G, Huntley J, Sommerlad A, et al. Dementia prevention, intervention, and care: 2020 report of the Lancet Commission [published correction appears in Lancet. 2023 Sep 30;402(10408):1132. doi: 10.1016/S0140-6736(23)02043-3]. Lancet. 2020;396(10248):413-446. doi:10.1016/S0140-6736(20)30367-6