Even gentle exercise like walking boosts brain health
Recent research suggests that older individuals who are at risk of Alzheimer’s disease can slow down cognitive decline by simply taking 3000 steps a day. While the exact mechanism behind this phenomenon is not fully understood, it is believed that regular exercise may have a positive impact on inflammation or blood flow to the brain.
Past studies linking exercise to reduced cognitive decline have mostly relied on self-reported activity levels, without delving into the reasons behind the beneficial effects of staying active.
Addressing these limitations, Harvard University researcher Wai-Ying Wendy Yau and her team conducted a study involving 296 cognitively healthy individuals aged 50 to 90. Participants wore step-tracking devices for a week to objectively measure their activity levels. Most participants also underwent brain imaging to assess baseline levels of misfolded proteins tau and beta-amyloid, known to be associated with Alzheimer’s disease.
Over a follow-up period ranging from three to 14 years, participants underwent cognitive tests annually to evaluate memory and processing speed. By analyzing step count data, brain imaging results, and cognitive test scores, the researchers found that individuals with above-average levels of misfolded beta-amyloid who took between 3000 and 5000 steps per day showed a significant slowing in the accumulation of misfolded tau, but not beta-amyloid.
According to Charles Marshall from Queen Mary University of London, exercise appears to slow the spread of tau protein, which is strongly associated with the development of Alzheimer’s symptoms. This slowing effect was linked to a 40% reduction in cognitive decline over an average follow-up period of nine years, compared to individuals who were inactive (taking fewer than 3000 steps per day).
Furthermore, individuals who took between 5000 and 7500 steps per day experienced an even greater reduction in tau accumulation, leading to a 54% slower rate of cognitive decline compared to inactive individuals. However, taking more than 7500 steps per day did not offer additional cognitive benefits, as the tau and cognitive benefits eventually plateaued.
While the study did not delve into the exact mechanisms through which exercise exerts these effects, it is believed that physical activity may reduce inflammation, boost blood flow, or increase levels of protective hormones in the brain. However, it is important to note that the study does not definitively prove that taking 5000 steps a day delays cognitive decline, as various factors such as undiagnosed impairments or lifestyle influences could impact the results.
Despite the need for further research, the study highlights the numerous health benefits of regular exercise and emphasizes the importance of staying physically active. Marshall advises individuals to focus on consistent physical activity rather than fixating on a specific step count goal, as even small amounts of regular exercise can have a positive impact on cognitive function.
While lifestyle changes, including exercise, have been shown to improve cognitive decline, more studies are needed to determine the true impact of exercise on tau accumulation. Randomized trials assigning individuals to achieve different daily step counts could help differentiate the effects of exercise from other lifestyle factors and confirm the benefits of staying active in preserving cognitive function.
Topics:
- exercise/
- Alzheimer’s disease
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