Increase your activity and reduce your risk of Alzheimers!

“Alzheimers disease is one of the most common types of dementia. It is a chronic neurodegenerative disease characterised by cognitive and memory declines, personality and behaviour changes, executive dysfunctions, and usually involves mental health issues.” The Lancet December 2023

In the last two decades, deaths attributed to Alzheimers have increased by a whopping 145%!  There can be little doubt that emerging lifestyle trends have played a part. Factors such as genetics, environment, smoking, diet and obesity have been studied extensively, but recent studies have focused more on the link between Alzheimers and a “sedentary” lifestyle. 

Being inactive is bad for all aspects of your health; weight gain, type 2 diabetes, cancer, mental health problems and premature death.. and now failing brain health is being directly linked to prolonged periods of inactivity. As a result of our increasingly digital workplace and social interaction most of us are in danger of falling into an extremely sedentary way of life, defined by prolonged periods of sitting or lying down combined with a lack of physical movement. 

The bad news is that society expects and encourages you to; travel to work (some sit in a car, on a bus or train, for up to 2 hours a day), sit and work in front of a computer for most of the day, then go home and watch TV or interact on social media sites as a means to relax and unwind.

The recent study, published in the Lancet, explored specifically, the link between Alzheimers and sedentary lifestyles. Can the potential number of Alzheimer's disease-related deaths be averted through physical activity?

According to the experts- “sufficient amounts of physical activity have been associated with a decreased incidence of the disease”.

Those who increase their exercise quota to 2.5 hours a week are less prone to “Amyloid” spreading in the brain. Amyloid is the toxic protein that causes the symptoms of Alzheimers.

The new study highlights the danger of sedentary lifestyle, but it goes further. It offers guidelines to help us incorporate exercise into our daily routine.

Newsflash- most of us don´t love going to the gym! So, how much exercise is enough to significantly reduce your chance of Alzheimers Disease and what type of exercise is best?

- 150 minutes, per week, of moderate, aerobic activity

 ie cycling or brisk walking 

PLUS

- strength exercise at least 2 days a week

 ie resistance or weight exercises for legs, arms, back, chest and shoulders.

OR

-75 minutes, per week, of vigorous activity

ie running or playing a sport that requires running

PLUS

-strength training (as above)

If you are not a fan of physical exertion, 150 minutes sounds like a lot, and 75 minutes of vigorous cardio sounds impossible! But look at it this way, to make a HUGE difference to your overall health and well being: go for a 30 minute walk (break a sweat and get your heart rate up) 5 days a week OR, play a game of tennis or padel twice a week. Buy a set of dumbells and do some light weight training to target the whole body (search on YouTube for your specific needs eg “15 minute full body workout for beginners”)

Most importantly, make it manageable and maintainable.

If you are lucky enough to live in the Valle de Pop (Jalon Valley), then you have some beautiful scenic walks to make it easier. As the summer approaches our daily walk around the vineyards will get earlier. Making this part of your daily routine will help you be more fulfilled in so many ways, and, after a while, it will become less like a chore. 

Making these changes may sound tough but the rewards are; stunning sunrises or sunsets, beautiful scenery, better mental health and a great sense of reward as you go home to breakfast or supper!