When you discover something related to Alzheimer’s disease that experts around the world agree on, it’s smart to take it seriously. As I often remind you, Alzheimer’s is complex, but the lifestyle changes that can help prevent or slow it down are not. They require consistency and commitment, which can be challenging, but they’re also incredibly powerful.
One of the core principles of the ReCODE Protocol is exercise, and it’s a recommendation supported by research across the globe. In fact, exercise is one of the few universally agreed-upon strategies for improving both brain and heart health. That makes it a non-negotiable part of any Alzheimer’s prevention plan.
Why Exercise Is Essential for Brain Health
Exercise helps prevent or fight Alzheimer’s disease in many ways:
- Improves insulin sensitivity, blood pressure, and reduces your risk of stroke and heart disease
- Reduces chronic stress
- Enhances sleep quality
- Increases your heart rate, which pumps more oxygen and nutrients to the brain
What’s even more exciting is that aerobic exercise has been shown to reverse brain shrinkage in older adults, leading to better memory function. The hippocampus — the brain region responsible for memory — naturally shrinks with age, and even more so with Alzheimer’s. But with consistent physical activity, this shrinkage can be slowed or even reversed.
What’s the Best Type of Exercise for Alzheimer’s Prevention?
A question I’m often asked is:
“What’s the best type of exercise to do?”
My answer is simple:
The one you’ll do consistently, several times a week.
While certain exercises may offer slightly more cognitive benefit, all forms of movement are good for your brain. So, choose something you enjoy — that way you’ll be more likely to stick with it. And who knows? Enjoying one form of exercise may lead you to try others.
How Exercise Stimulates Brain Growth (BDNF)
One of the most exciting ways exercise supports cognitive function is through its impact on BDNF — Brain-Derived Neurotrophic Factor — often referred to as “Miracle-Gro for the Brain.” BDNF:
- Stimulates the growth of new brain cells at any age
- Nourishes existing brain cells
- Enhances communication between neurons
Types of Exercise to Include in Your Routine
You have a wide variety of options when it comes to exercise. Here’s how different types support brain and body health:
1. Aerobic Exercise
Brisk walking, jogging, cycling, swimming and dancing increase your heart rate and boost oxygen delivery to the brain. Aerobic movement is especially helpful for reducing brain inflammation and supporting memory.
2. Strength Training
Lifting weights or using resistance bands supports cognitive function and helps preserve muscle mass, which naturally declines with age. It also helps prevent osteoporosis, especially in post-menopausal women. Strength training improves your ability to:
- Pick up your grandchildren
- Carry a suitcase overhead on a flight
- Lift garden supplies
- Rise from a chair without using your arms
3. Flexibility Training
Stretching, yoga, or tai chi reduces pain, muscle tightness, and risk of injury. It also helps lower stress, especially when practiced mindfully. Just 15 minutes a day can yield meaningful benefits.
Real-Life Inspiration: My 85-Year-Old Dad
One of the simple joys in my life is receiving texts from my 85-year-old dad about his physical activity. A recent one said:
“6,473 steps, and I also did tai chi!”
Yes, tai chi! While out walking, a group of seniors invited him to join their outdoor class. Now it’s something he looks forward to regularly.
Another time he texted just:
“17,654”
I had to call and ask what it meant. Turns out, he had mowed two lawns and taken a trip to Home Depot. He’s not an exercise enthusiast or gym-goer but he moves every day, because he knows it’s the key to maintaining a high quality of life.
What If You Have Limitations?
If health conditions or physical limitations make exercise difficult, don’t worry. The goal is simply to get moving. That might mean a short walk, using a stationary bike, or trying seated exercises. Over time, as strength builds, more strenuous activity may become possible.
Final Thoughts: Movement Is Medicine for Your Brain
The beauty of exercise is that its brain-boosting effects are available at any age. Whether you’re 35 or 85, it’s never too late — or too early — to begin. Choose an activity that raises your heart rate, gets your blood flowing, and makes you feel good.
Your brain will thank you.
Ready to Get Started on a Brain-Healthy Path?
If you’ve been concerned about your risk or are already dealing with Mild Cognitive Impairment (MCI) and don’t know what’s causing it, why not schedule a conversation to explore your options?
🧠 Click here to book an initial call with me.
Angela Chapman, M.Ed., FDN-P, is a certified ReCODE practitioner and brain health educator. Her weekly newsletter is packed with cutting-edge information on how to prevent, slow, or reverse cognitive decline.
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