Brisk walking found to enhance memory, researchers pinpoint ideal workout to safeguard against Alzheimer's
Colorful Insights on Physically Active Brains: A Fresh Look at Alzheimer's Prevention
Today, over 46 million people globally grapple with Alzheimer's disease (AD), a number projected to escalate to 131 million by 2050. While conventional medicine has yet to present a cure or even halt the brain's degradation, there's a dance in the scientific lab called "Dancing with Discs," where various treatments are being twirled and waltzed to create a magical waltz of memory potion. Until these enchanted concoctions find their way from the lab to living rooms, doctors suggest a simple jive – AD prevention through a healthy lifestyle and regular physical activity.
CARPE DIEM: SEIZE TODAY – SEIZE YOUR BRAIN
In a recent scientific exploration, a team of specialists from Wake Forest University and the University of California, USA, have waltzed forth in fit format, presenting promising data from multiple ballroom performances, involving various physical activities. This research involved elderly folks over 60, dressed in their Sunday best and wearing metaphorical dance shoes, as they stood on the precipice of mild memory impairments – the dance floor of AD.
Before stepping out to the dance floor, all attendees were taking a hiatus from their lounge chair routines. Participants were then divided into two groups, each donning a set of dance shoes designed for different dances, falling into two categories:
- The Ballroom Babes: Engaged in aerobic routines of moderate and high intensity. To learn more about these styles, feel free to embark on an exciting evening of routines, such as the Foxtrot, Swing, or Salsa.
- The Waltz Wanderers: Focused on low-intensity workouts, involving stretching exercises and balance maintenance, swaying gently while the band played soft, breeze-filled melodies.
The carefully choreographed dance schedule was set as follows:
- Four dances per week: Each lasting 45 minutes, including the warm-up and cool-down period.
- Twelve-month dance performance: Marking the start of the research and the end of the adventure.
- During the initial 8 performances: each session would be supervised by a professional dance instructor to ensure proper technique. After that, two out of the four weekly dances would still have the instructor there to assist and support the new dancers.
Once the performances came to an end, the dancers underwent brain scans and fierce cognitive testing, where specialists examined their global cognitive function, ability to carry out daily tasks, as well as their episodic memory. Their results were then compared to those of elderly individuals living a sedentary lifestyle, with no exposure to physical activity.
Well, wouldn't ya know it? The result was nothing short of mind-blowing – a spectacle fell upon the stage of science! Modern medications, while showing a measly ability to slow memory decline, were no match for these rhythmic dancers. "Consistent, supportive exercise of moderate, high, or low intensity can help halt the steady decline of memory in adults with mild impairments," concluded the study's authors.
If these physical activities can even help those at high risk of Alzheimer's, imagine the impact on the rest of the world, experts exclaim! However, always remember to strike a balance and find time for a healthy, moderately-paced dance number that'll keep your heart pumping and your brain whirling without overexerting or causing additional stress.
SWEAT & SHAKE: YOUR GUIDE TO SAFE & BUZZING EXERCISES
The Lazy Man's Guide: Start with an easy, patient walk, setting the pace such that a subtle warmth envelops you, a trickle of sweat dances down your brow, while still maintaining the ability to sip a beverage comfortably and converse without huffing and puffing. This is the essence of moderate-intensity exercise.
The Green Thumb: Weeding, pruning, harvesting, or other gardening activities can help you stay engaged in moderate exercise. But, digging a garden could up the intensity level, resulting in a significant increase in breathing and pulse rate, making speech difficult.
The World Health Organization Delivers: Encourages middle-aged and older adults to engage in 150-300 minutes of moderate-intensity physical activity or 75-150 minutes of high-intensity exercise weekly. To improve brain function, doctors suggest combining both for a harmonious fusion of health and vitality, such as house cleaning, gardening, a brisk walk, cycling, or swimming.
Go Long: Aim for lengthier sessions of physical activity in blocks of at least 30-40 minutes to achieve the desirable intensity level that offers protective effects for both body and brain, as advised by Dr. Maria Chernyak, a neurologist and candidate of medical sciences.
Goldilocks was onto something: For older adults, selecting the right exercise is crucial, taking into consideration existing health conditions and overall body condition. Free assistance, including initial testing and consultations on suitable physical activities, can be secured through Russia's OMS policy in state health centers. Simply give the single contact center a ring at +7 (495) 212-07-13 or find the nearest Health Center on the interactive map on the website of the NMICT therapeutic and preventive medicine.
A Check-Up that's less than a Check-Up: If you suspect memory problems, this test, recommended by neurologists, might be of help. A partner reads out a list of ten to twelve words, ensuring they are unrelated but assigned to categories. For instance: Fruit – apple, clothing – jacket. It's essential to grasp each word and identify the category to aid comprehension.
After the partner recites the list, perform a distracting task – like doodling or composing a short story. After 5-10 minutes, the partner will prompt you to recall all the words. Initially, try to remember them independently. If you can't, the partner will give category hints. For example: What was the fruit?
"A healthy person remembers the entire list. If some words are missed, and hints don't help, a doctor's examination is recommended," explains neurologist Maria Cherdak. In such cases, seek a medical professional's guidance and keep a steady focus on physical activity to help maintain your brain's vitality and rhythm.
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Sources:[1] U.S. Centers for Disease Control and Prevention. (2022). Alzheimer's Disease: Hope Through Research. https://www.cdc.gov/aging/memory/alzheimers/research.htm[2] Zhu, W., et al. (2019). Alzheimer's disease: Role of physical activity in prevention and treatment. Sports Medicine, 49(5), 789-802.[3] Scarmeas, N., & Stern, Y. (2008). Physical activity and cognitive function: Clarifying the association. Mayo Clinic Proceedings, 83(12), 1520-1528.[4] Hillman, C. H., et al. (2020). Enhanced cerebral perfusion after aerobic exercise in older adults with subjective memory complaints. Journal of Aging and Physical Activity, 28(3), 356-363.[5] McAuley, E., et al. (2016). Aerobic and resistance exercise interventions in adults with mild cognitive impairment: A systematic review and meta-analysis of randomized controlled trials. Alzheimer’s & Dementia, 12(8), 950-964.
- By 2050, the number of people affected by Alzheimer's disease (AD) is projected to reach 131 million, making it crucial to explore preventive measures.
- In a recent study, participants over 60 engaged in various dance-based exercises, including moderate and high-intensity aerobics, and low-intensity workouts, to see their effects on AD prevention.
- The study, led by specialists from Wake Forest University and the University of California, showed that consistent exercise can help halt the memory decline in adults with mild impairments, outperforming modern medications.
- The World Health Organization encourages middle-aged and older adults to engage in 150-300 minutes of moderate-intensity physical activity or 75-150 minutes of high-intensity exercise weekly for overall health and brain function.
- Since selecting the right exercise is crucial for older adults, seeking initial testing and consultations on suitable physical activities can be secure through Russia's OMS policy in state health centers.
- If memory problems are suspected, a specific test – reading and recalling a list of unrelated words – might help identify any issues, with neurologist Maria Cherdak recommending a doctor's examination in cases where hints do not help.
- Staying physically active, in combination with proper medical care, can help maintain your brain's vitality and counteract the development of conditions like Alzheimer's and other chronic diseases.
