Exercise keeps dementia at bay: Running and walking 'significantly' boosts brain power

JUST 45 minutes of intensive exercise a day is the key to keeping dementia at bay, a new study shows.

By Giles Sheldrick PUBLISHED: PUBLISHED: 22:30, Mon, Apr 24, 2017

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Exercise keeps dementia at bay: Running and walking 'significantly' boosts brain power

Running, walking, yoga and tai chi have all been shown to ?significantly? boost brain power in the over 50s.But experts say almost any exercise leaving you breathless helps with the benefits evident irrespective of the current state of someone?s brain health.

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Research by a team of respected Australian scientists confirm what is good for the heart is also good for the brain.

The team behind the remarkable findings said evidence was strong enough to recommend prescribing certain exercises to improve cognitive function.

Professor Joseph Northey, of the University of Canberra Research Institute for Sport and Exercise, said: ?The findings suggest an exercise programme with components of both aerobic and resistance-type training, of at least moderate intensity and at least 45 minutes per session, on as many days of the week as possible, is beneficial to cognitive function in adults aged over 50.?

Researchers reviewed the records of 12,820 people in their 50s from 39 trials who were given supervised exercise programmes, including aerobic exercise, resistance training, multi-component exercise, containing elements of aerobic and resistance training, tai chi and yoga.

They found taking up moderate or vigorous exercise improved brain capacity, the ability to process information quickly and memory.

Aerobic exercise, like running, swimming or walking, significantly enhanced cognitive abilities while resistance training, like weights, had a ?pronounced effect? on working memory.

Yoga and tai chi also improved mental function which is seen as important as they are types of exercise suitable for those unable to undertake more challenging forms of activity.

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Researchers believe what is good for the heart is also good for the brain

Analysis showed a session of moderate to vigorous intensity and lasting between 45 and 60 minutes was the best for brain health.

Dr David Reynolds, Chief Scientific Officer at Alzheimer?s Research UK, said: ?Regular exercise has a whole range of health benefits and can play an important role in keeping our brains healthy as we age.

"This review underscores the link between exercise and brain health and, in line with guidance from the NHS, supports the idea both strength exercises and aerobic activity can be beneficial for people as they get older.

?While these different types of exercise had positive effects on brain function, they had to be at least moderately intensive ? the kind of activity that raises your heart rate and leave you at least slightly out of breath.?

Doctors have long warned against the dangers of prolonged periods of inactivity with the average Briton now spending nine hours a day sat down at work, in a car and on the sofa in the evening.

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Research suggests a sedentary lifestyle can trigger chronic conditions like obesity, heart disease, diabetes, colon cancer, muscular and back issues, deep vein thrombosis, depression and dementia.

Millions think exercise means spending hours in the gym but the reality is a brisk walk, a game of tennis or swimming all form part of an active lifestyle.

The British Heart Foundation recommends at least 150 minutes of exercise each week but the majority of us fail to achieve this basic target.

In research published in the British Journal of Sports Medicine today, Professor Northey said: ?Physical exercise shows promise as a modifiable risk factor to reduce the risk of dementia and related neurodegenerative diseases.?

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A game of tennis forms part of an active lifestyle

He added: ?This analysis provides clinicians with evidence to recommend patients obtain both aerobic and resistance exercise of at least moderate intensity on as many days of the week as feasible, in line with current exercise guidelines.?

Dr Doug Brown, Director of Research at Alzheimer?s Society, said: ?The benefits of regular exercise to keep a sharp mind are becoming clearer.

"Previous studies show people who exercise are less likely to develop dementia, but more research is needed to find out exactly what type and how much exercise is best to help reduce your risk of the condition.?

Research revealed by the Daily Express showed almost half of us fear dementia more than any other condition.

But a poll carried out for Alzheimer?s society showed only a fifth of people realised it results in death.

sorry for starting it but I need to put this in writing so I know what I am doing and i am off to bed as soon as I do this

Monday rest

Tue s/f 30 minutes swim 60 minutes run 45 minute

Wed swim 50 minute

Thursday 60 minute run

Friday ride hard gear 5 min spin fast 2 minute repeat 3x cool down 15 minutes

Saturday 90 minute easy ride

You should be very proud of yourself and never worry about what you are wearing. I do recommend one thing is get yourself a good pair of running shoes and make sure you go somewhere that knows what kind of shoe you need for your foot. that could help with the knee issue. You did not say if you do stretches after the run which is important and if you didn't than that will leave you sore

I had real bad knee issue and I was told by one doctor that long runs were over for me. I saw a sport doctor which was the best thing I could have ever done. I found out that if I did some strength training to my quids and hips than I would not have the knee issue and it worked. he explain that a lot of time we think it is the knee when it is really not the knee. By not having the strong quids it was affecting the knee.

Good luck and really check in with a sport doctor and get the exercise that will help it.

I recommend seeing a physical therapist about your knee.

So last week I got on the treadmill at the gym and cranked out 1 mile in about 10:30. I hadnt run since October, and I couldnt even run a straight mile then (after doing couch to 5k program). Its incredible what losing so much weight allows our body to just naturally do lol

As a result, I told my wife I wanted to sign up for a 5k on Saturday. We did it and finished around 36 minutes. Lots of run walk. I had a blast!

I went online to find other 5ks to register for and saw a local running store/shoe store had a free fun run for post Easter exercise last night, so I went. I felt completely out of place... So many people wearing their marathon shirts, wearing all the fancy running belts with little water bottles, leg compression socks, yada yada. I had on my dirty daily wear tennis shoes that are torn on top, my gym shorts and an undershirt. I had to hold my iphone to keep from slapping my leg, as well as my motorcycle key from bothering me lol. We started and I did got to 1 mile without stopping in 10 minutes. My mapmyrun app alerted me of my distance and my first thought was "OH CRAP!" because I knew I had to get back to the store still... So, I turned around, and made it all the way back without stopping to walk (I did have a little stop to retie my right shoe).

I was SO proud of myself! 2.04 miles, 21:47 total and 10:41 minute/mile. I probably could have gone to 2.5 miles but then I'd have needed to stop...

Only issue is my right knee bothering me after I run (today not yesterday). Its always been bad... I dont want to wear a brace because that would just overall weaken it in the long run :( Maybe a little support thing, the band style, not a full on brace? No idea.