Dementia and Exercise

What is Dementia? 
Dementia is not one specific disease but rather the term used to describe a collection of symptoms that are the result of disorders affecting the brain. It impacts thinking, behaviour and the ability to complete daily tasks. It generally affects older populations and is most common in those over the age of 65, but people in their 40’s and 50’s can also develop dementia symptoms. 

Some of the early signs of Dementia can initially be very slight and not easily recognisable. Some common symptoms can include; 

• Progressive and frequent memory loss
• Confusion
• Personality or mood changes
• Withdrawal from social setting and daily tasks 
• The loss of ability to complete everyday tasks (Eg. cooking, self-care, cleaning, etc). 

Types of Dementia
There are many forms of Dementia and they each present differently and have their own respective causes, below are some of the more common types; 

• Alzheimer’s Disease – Presents through frequent memory loss and confusion.
• Vascular Dementia – Is brain damage caused by multiple strokes, causes difficulty with reasoning and judgement. 
• Huntington’s Disease – Often an inherited disease that affects movement, speaking, psychiatric symptoms and cognitive declines. 
• Alcohol related Dementia (Korsakoff’s Syndrome) – Often causes confusion, loss of muscle coordination, vision changes and a decrease in mental activity. 
• Frontal Temporal Lobar Degeneration (FTLD) – The frontal and temporal lobes of the brain shrink, causing mood swings, poor judgement, speech difficulties, repetitive compulsive behaviours and an inability to concentrate.

How can exercise help prevent Dementia? 
Several studies have researched the effect of aerobic exercise that increases heart rate, on improving thinking, memory and decreasing the rate of dementia in later-life. They found that engaging in regular physical activity decreases the risk of developing Dementia by 30% and for Alzheimer’s disease specifically it reduces it by 45%! 

One study in particular that tracked over 2,000 males for 35 years, focused on five key behaviours (regular exercise, not smoking, moderate alcohol intake, healthy body weight and healthy diet) and their effect on reducing the risk of dementia. Of these behaviours, exercise was found to have the greatest effect in decreasing Dementia risk, but participants who followed 4 or 5 of the above behaviours had a 60% decreased risk of Dementia. 

Exercise is beneficial in preventing or slowing the rate of decline in those with Dementia. Physical activity promotes good blood flow, particularly to the brain which then encourages new brain cell growth and survival. It also stimulates nerve cell growth and decreases cardiovascular risk factors along with reducing co-morbidity development such as Type 2 Diabetes, Obesity and high blood pressure which are all risk factors of Dementia. 

What type of exercise is best? 
So, what type of exercise should we be doing to prevent Dementia symptoms? There are three types of exercise that we should be focusing on; 

1. Aerobic Exercise – exercise that increases the heart rate whilst working at a moderate intensity over a sustained period of time. We should be aiming for at least 30 minutes of aerobic based exercise on most days of the week. This may be in the form of brisk walking, dancing, bike riding, jogging or swimming. 
2. Resistance or weight training – exercise that moves muscles against an external force providing resistance to the movement. This promotes increased muscle, tendon and ligament strength, bone density, metabolic rate and posture. This may involve lifting free weights, using resistance bands or using body weight against gravity. 
3. Flexibility and balance training – this decreases joint and muscle stiffness, improves coordination and decreases falls risk. May entail a stretching program, Yoga, Tai Chi, Pilates and both static and dynamic balance exercises. 

Exercise benefits for people with Dementia
It is encouraged for exercise to be continued for as long as is safe and feasible for those living with Dementia. There are a number of benefits for those engaging in regular physical activity, including; 

• Preventing muscle weakness

• Maintaining mobility long term
• Preventing co-morbidities associated with high levels of inactivity
• Promoting a regular routine 
• Improving mood 
• Increasing social interaction and participation
• Reducing stress, anxiety and depression

If you would like to learn more about Dementia or the benefits associated with exercise, head to the Dementia Australia Website at www.dementia.org.au 

By Aleisha Michael
​
​Accredited Exercise Physiologist

​

---