Exercise is a great way to keep your brain healthy as you age. So, it should be no surprise that lifting weights may protect you against memory loss. In fact, according to a group of Australian researchers, hitting the weights as little as twice a week may help ward off Alzheimer’s disease and other forms of dementia.
Per the study which involved 100 men and women, ages 55 to 86 — all diagnosed with mild cognitive impairment (MCI)—a precursor to Alzheimer’s disease in which people have noticeably reduced memory or thinking abilities, but are still able to live independently — were divided into two groups: resistance training and seated stretching combined with calisthenics. Each group was then to complete their assigned regimen twice a week for six weeks.
Those assigned to strength-training used a weight machine, working to at least 80 percent of their peak strength during each session. As their strength increased, so did the weight. Meanwhile, those assigned to the latter group, used a computerized brain-training program in addition to following a basic exercise routine.
In 2014, the study’s primary results, revealed that participants in the strength-training groups made significant improvements on tests to measure cognition — persisting even 12 months after the supervised exercise sessions ended. Unfortunately, that was not the case for those assigned to the stretching and calisthenics group.
In a recently published follow-up analysis, study authors also disclosed that MRI scans showed an increase in the size of specific areas of the brain in participants who completed the weight training program — noting that the changes which occurred, were linked to cognitive improvements.
“The stronger people became, the greater the benefit for their brain,” lead author Yorgi Mavros, PhD, an exercise physiologist at the University of Sydney, said in a press release.
As for the significance, researchers argue that the findings have big implications for the 135 million people forecasted to suffer from dementia worldwide by 2050. “The more we can get people doing resistance training like weight lifting, the more likely we are to have a healthier ageing population,” said Mavros. “The key, however, is to make sure you are doing it frequently, at least twice a week, and at a high intensity.”
Meanwhile, clinical professor of neurosurgery at Weill Cornell Medical College Ezriel Kornel, M.D, [who did not partake in the study] told RealSimple.com he agrees there’s much value in the findings for both doctors and patients. “We’ve known for a while that exercise is probably the most significant factor in maintaining brain health—but this study shows a specific exercise that seems to prevent, or even potentially reverse, memory loss.”
According to the AFA, Alzheimer’s disease is the most common cause of dementia in people over 65 and represents about 60 percent of all those battling the illness. Though symptoms vary depending on the type of dementia, common warning signs include memory loss, inability to communicate effectively, in addition to personality changes such as depression, hallucinations and delusions.
If you believe that you or a loved one may be developing dementia, visit http://www.alz.org/ for a long list of resources and support services in your area.
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