A Swedish study of some 4,000 60-year-olds has found that regular “non-exercise” physical activity such as gardening or DIY significantly reduced risk of heart attack or stroke, with those who were most active on a daily basis having a 27% lower risk of a heart attack or stroke and a 30% reduced risk of death from all causes. This was so regardless of how much regular formal exercise was taken. Regular physical activity was also associated with better waist circumference, high-density lipoprotein cholesterol and triglycerides in both sexes and with lower insulin, glucose and fibrinogen levels in men. Metabolic syndrome was also significantly less likely.
Gardening as good as exercise in cutting heart attack risk
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These 5 healthy habits reduce dementia risk
There are five healthy behaviors that appear to significantly reduce the risk of dementia,
Diabetes & cognitive impairment
A review and a large study have recently added to the growing evidence that type 2 diabetes is not only a risk factor for Alzheimer's, but is also linked to poorer cognitive function and faster age-related cognitive decline. The amount of this also seems to be related to glucose control in a dose-dependent manner.
Physical activity linked to greater mental flexibility in older adults
A study involving 100 healthy older adults (aged 60-80) has found that those with higher levels of physical activity showed more variable spontaneous brain activity in certain brain regions (including the precuneus, hippocampus, medial and lateral prefrontal, and temporal cortices). Moreover, this relationship was positively associated with better white-matter structure.
Higher rates of activity when the brain is “at rest” have previously been shown to be associated with better cognitive performance in older adults, especially in IQ and memory.
Different kinds of physical activity improve brain volume & cut Alzheimer's risk
Data from 876 patients (average age 78) in the 30-year Cardiovascular Health Study show that virtually any type of aerobic physical activity can improve brain volume and reduce Alzheimer's risk.
Even a single exercise session helps your brain
An extensive review of research looking at the effects of a single bout of exercise has concluded that:
- the most consistent behavioral effects of acute exercise are
- improved executive function
- enhanced mood
- decreased stress levels
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widespread brain areas and brain systems are activated
Executive functions include attention, working memory, problem solving, cognitive flexibility, verbal fluency, decision making, and inhibitory control.
Muscular strength linked to brain health & cognitive function
A British study using data from 475,397 participants has shown that, on average, stronger people performed better across every test of brain functioning used. Tests looked at reaction speed, reasoning, visuospatial memory, prospective memory, and working memory (digit span). The relationship between muscular strength and brain function was consistently strong in both older and younger adults (those under 55 and those over), contradicting previous research showing it only in older adults.
Exercise improves brain function in older adults with MCI
A small study has found that a 12-week exercise program significantly improved cognition in both older adults with MCI and those who were cognitively healthy, but that effect on blood flow in the brain was different in these two groups.
Keeping active in middle age tied to lower dementia risk
A very long-running study, in which 800 Swedish women (aged 38-54) were followed for 44 years, found that women with a high level of mental activities in midlife were 46% less likely to develop Alzheimer's disease and 34% less likely to develop dementia overall, compared with women with the low level of mental activities. Women who were physically active were 52% less likely to develop dementia with cerebrovascular disease and 56% less likely to develop mixed dementia, compared with women who were inactive.
Physical activity linked to better brain health & cognition in older adults
Exercise activates brain networks in older adults
A study involving healthy older adults (55-85) found that recall was better after a session of moderately intense exercise, and several crucial brain regions showed greater activation.
The recall task involved identifying famous names and non famous ones. The test occurred 30 minutes after the exercise session (using an exercise bike) and on a separate day after a period of rest.
Higher aerobic fitness levels linked to fewer word failures in older adults
A small UK study involving 28 healthy older adults (20 women with average age 70; 8 men with average age 67), has found that those with higher levels of aerobic fitness experienced fewer language failures such as 'tip-of-the-tongue' states.
The association between the frequency of tip-of-the-tongue occurrences (TOTs) and aerobic fitness levels existed even when age and vocabulary size was accounted for. Education level didn't affect TOTs, but only a few of the participants hadn't gone to university, so the study wasn't really in a position to test this out.