VANCOUVER – New research out of the University of British Columbia suggests routine exercise can help reduce the risk of dementia in later years and lessen symptoms of the disease.
Over 747,000 Canadians are currently living with Alzheimer’s or other dementia, according to the Alzheimer’s Association of Canada.
Research into the impact of exercise on dementia is a relatively new development, taking place over the last 10 years.
“From a preventative strategy what the evidence suggests is that generally for those individuals who remain physically active, especially during their mid-life, they tend to have a reduced risk of dementia in later years,” said Teresa Liu-Ambrose, UBC professor of physical therapy and Canada Research Chair.
“For individuals who have some degree of cognitive impairment, so are at greater risk of developing dementia, when intervened with targeted moderate intensity exercise … we could see improved cognition.”
Liu-Ambrose’s lab has found evidence from imaging that the hippocampus, an area of the brain that regulates emotions and memories, can increase in volume as a result of exercising.
According to Liu-Ambrose, the human brain releases an amino acid chain called neurotrophic factors when an individual exercises.
“As their name implies, they really promote cellular growth but more specifically blood vessel growth within the brain,” she said.
Another positive effect exercise can have is reducing the risk of cardiovascular conditions such as developing high blood pressure or diabetes, which are highly associated with the risk of developing dementia.
Exercise also promotes sleep.
“Sleep is crucial in brain health. When we sleep better people tend to also have better cognitive function,” said Liu-Ambrose.
Types of exercise
The best evidence for exercise reducing the risk and symptoms of dementia come from cardio workouts.
“I would say that there is more evidence for cardio exercise in part because traditionally that has been the one type of exercise we’ve studied the most,” said Liu-Ambrose.
However, over the last decade she said researchers have seen that other types of exercise, such as weight training, also have benefits.
Currently, the field is moving towards other types of exercise such as dance, which is a kind of cardio but also incorporates a lot of what Liu-Ambrose calls “cognitive loading.”
“(The) overall recommendation is to do multi-model; so a bit of cardio, a bit of resistance training very similar to the general guidelines of maintaining a physically active lifestyle to promote brain health,” she said.
Test subjects who worked out consistently for six months – for about an hour two to three times a week – saw positive effects on their brain health.
‘It is never too late’
Liu-Ambrose’s lab in British Columbia often recruits those who were mostly sedentary up to the ages of 90 or 95. Even in these clients they see benefits.
At this age an important element is increasing an individual’s social network and sense of ability.
“It is never too late,” she said, “As with anything, regardless of your age, if you are starting an exercise program and you have generally been inactive, you certainly be making sure you are getting appropriate expertise and clearance to exercise.”
