New findings point to the importance of staying physically active to protect brain health as you grow older. Credit: Giselleflissak/Getty Images. This content first appeared on Medical News Today. Worldwide, over 55 million individuals are affected by dementia, with 10 million new cases diagnosed each year. Research indicates that maintaining fitness levels can help lower the risk of cognitive decline. A recent study involving older adults revealed that those with higher cardiorespiratory fitness exhibited better cognitive performance, even among individuals with a genetic predisposition for dementia. Dementia is a global concern, impacting more than 55 million people and ranking as the seventh leading cause of death worldwide. The Centers for Disease Control and Prevention (CDC) lists lack of physical activity, uncontrolled diabetes, high blood pressure, hearing loss, and tobacco and alcohol use as potential risk factors for dementia. Some individuals may also have a genetic predisposition, such as the APOE e4 gene. However, mounting evidence suggests a positive correlation between physical activity and reducing cognitive decline. Physical activity supports cardiorespiratory fitness, enabling the cardiovascular and respiratory systems to deliver oxygen to muscles during exercise. Claire Sexton, DPhil, Senior Director of Scientific Programs and Outreach at the Alzheimer’s Association, emphasized the evolving understanding of dementia risk reduction and the impact of healthy behaviors on cognitive health. A recent study further supported these findings by suggesting that older adults, including those carrying the APOE e4 gene, could potentially decrease their dementia risk by maintaining cardiorespiratory fitness. The study, published in the British Journal of Sports Medicine, highlighted the positive relationship between cardiorespiratory fitness and cognitive function across various aspects susceptible to age-related decline. Researchers focused on individuals aged 65-80 without cognitive impairments, diabetes, or severe cardiovascular conditions, and who did not engage in structured moderate to vigorous physical activity for at least 3 times a week. Initial assessments included a graded exercise test on a treadmill to determine cardiorespiratory fitness. The study underscored the importance of maintaining fitness levels for cognitive health in older adults.
During the exercise test, participants’ highest oxygen consumption, known as VO2max, was used as a measure of cardiorespiratory fitness. The average VO2max for participants was 21.68 milliliters per kilogram per minute (ml/kg/min). For men, a good VO2max is typically around 30–40 ml/kg/min, while for women, it is around 25–35 ml/kg/min. The study identified carriers of the APOE e4 gene through blood tests and noted whether participants were taking beta-blocker medication to determine if cardiorespiratory fitness had similar effects in these individuals.
The researchers discovered that greater cardiorespiratory fitness was associated with better cognitive function across all participants, as assessed through comprehensive neuropsychological evaluations measuring processing speed, working memory, visuospatial processing, episodic memory, and attentional control. This positive correlation was observed in participants of all ages, including those with the APOE e4 gene and those on beta-blockers.
Ryan Glatt, CPT, NBC-HWC, a brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, CA, who was not part of the study, praised the findings. He highlighted the importance of cardiovascular health for brain aging and stressed that the study, while not definitive, adds credibility to existing recommendations.
Although the study offers valuable insights into the link between cardiovascular fitness and dementia risk, it cannot establish causation due to its observational nature. Clifford Segil, DO, a neurologist at Providence Saint John’s Health Center in Santa Monica, CA, explained how poor cardiovascular health can lead to physical health issues and potentially contribute to dementia.
Improving cardiorespiratory fitness may help mitigate these risks by impacting cerebral blood flow, oxidative stress, synaptogenesis, neurotrophic factors, and neurotransmitter systems. Glatt supported this notion, suggesting that enhancing cardiovascular health might reduce dementia risk by improving blood flow, reducing inflammation, and supporting overall brain metabolism.
While these mechanisms are plausible, they necessitate further validation. Even small lifestyle changes can aid in protecting memory and cognitive function with age. Effective strategies to reduce the increasing prevalence of dementia are crucial, as highlighted by Sexton, who noted the growing risk factors for dementia in the American population and the urgent need for risk reduction strategies to combat this trend.
Research has shown that maintaining a regular exercise routine and staying physically fit are crucial in safeguarding memory and cognitive functions. The Alzheimer’s Association emphasizes several other important strategies to enhance brain health, such as engaging in activities that challenge the mind by acquiring new skills, keeping blood pressure in check, effectively managing diabetes, ensuring adequate and consistent sleep, consuming a nutritious diet, and managing weight.
According to the Alzheimer’s Association, integrating these measures into one’s daily life can significantly benefit cognitive health. It is advised to strive to incorporate as many of these practices as possible. Even adopting just a few of these strategies can set individuals on the right path towards preserving cognitive function. The encouraging news is that it is never too early or too late to begin implementing these habits.
