We already know that physical exercise is important for maintaining a healthy body as we age, but more and more research suggests that it also plays a key role in keeping the mind sharp. So much that, one recent research He says it could help protect us against Alzheimer's disease, a progressive brain disorder marked by memory problems and decreased critical thinking. And guess what, you don't have to put in millions of hours in the gym to get those benefits.
What is the cause of Alzheimer's?
In the study, the researchers looked at 182 older adults, mean age 73, and fitted them with waist-worn pedometers to track the number of steps they took each day. At first, the most typical number of steps per day was about 5.600.
But the scientists wanted to see if more physical activity would lead to a decrease in beta-amyloid buildup (a protein that accumulates in the brain and disrupts communication signals between brain cells). This substance is considered one of the biggest possible culprits in causing Alzheimer's disease.
During the investigation, the participants had to record their steps over a period of seven consecutive days. As they also participated in the study at the same time Harvard Aging Brain, cognition was measured annually and brain volume was assessed every three years, over a period of nearly eight years.
The researchers found that increased physical activity during follow-up was associated with slower accumulation of beta-amyloid and less brain volume loss.
How much exercise do you have to do?
Obviously, these people did not sign up for CrossFit at 73 years old. Benefits were seen with a modest improvement of about 8.900 steps per day, compared to the starting number of 5.600. That is, those who increased their activity by just 3.300 steps gained significant brain advantages.
Even if you exercise a little, it counts. Physical activity causes benefits in the body, so it will always be better to train 20 minutes one day, if you do not have more time, instead of staying on the couch watching Netflix.
The truth is that it is not yet known why exercise has these effects against Alzheimer's, but previous studies have linked physical activity with a good circadian rhythm and that improves the quality of sleep, which is essential to eliminate sticky proteins from the brain .
It should be noted that the study has limitations. First, follow-up was only for one week and intensity was not measured. However, this is quite an interesting starting point for looking at the strong connection between exercise and maintaining good brain health.