Walk Away From Dementia

10945 walk dementia
10945 walk dementia

walk dementiaIn my last article I told you about the exciting research showing that even moderate amounts of exercise is protective against the onset of dementia.  Along with eating healthily, keeping mentally active and making sure you spend time with other people, physical exercise in midlife is protective against dementia decades later. People who simply take a stroll three times a week in their 50s and 60s were less likely to suffer memory problems in their 80s.  This is so exciting – it is in our own hands, and we can do something simple to increase our own brain and memory health. 

The researcher, Gelda, followed more than 1200 60 – 70 year olds for seven years and found those who followed the healthy lifestyle choices listed were much more likely to avoid memory problems in their 80+ years.

Even better, this does not mean walking for hours every day! There has been a lot of research across the world to find just how much exercise is necessary to achieve benefits for your brain.  The benefits from all sorts of exercise have been tested but today I am going to talk about walking.  To function well, our brain needs large amounts of oxygen and glucose. These are provided by blood that circulates in the brain. Amazingly, the brain uses 20% of the oxygen and 25% of the glucose your body receives, even though it is only 2% of your body weight. As we grow older the blood flow to the brain decreases, but Professor Byblow of the University of Auckland reports that physical fitness from swimming, running or walking can make a difference of 17% of increased blood flow to the brain – the equivalent of a 10 year reduction in your age!   Now, that's worth walking for.

How much walking do we need to do?  

In 2012, the American Heart Association Journal, Stroke,  published research showing older people who regularly exercised reduced their risk of vascular-related dementia by 40% and cognitive impairment by 60%. This was in a multinational study where people were asked to waked 30 minutes three times a week.

Since then, the Annals of Internal Medicine has reported study results that older people who walked as little as 15 minutes a day reduced their risk of developing dementia by about 30%. 

This is astonishing.  With the warmer weather approaching it is pleasant to be out and about. If you haven't walked for a while start off with a short stroll, even around the garden or just a little way up the road and back.  Take your time and notice everything around you. Enjoy the gardens you pass, smile to say 'hello' to other walkers passing by.  Perhaps you could suggest to friends you go out for a walk together – this will give you the added benefit of engaging socially with a friend or group. 

If you find walking outside challenging, then walk about inside. Perhaps you could try walking up and down the hallway or round your house during the television advertisement breaks. Be kind to your brain.  This is an important way of helping your memory to function well.  After your walk you could make a cuppa and relax with a puzzle, exercising your mental powers as well.  Your brain will love it.

Dr. Allison Lamont is the founder and clinician of the Auckland Memory Clinic where you can have your memory tested and participate in the wonderful Brain Fit for Life™workshops. Check out her website at:http://memoryclinic.co.nz/

Read more from Dr Allison Lamont here