Should we start exercising early in life to postpone or prevent age-related cognitive decline?

Age-protection, Alzheimer's, Exercise, Memory — Tags: , , , , — 8:52 am

Exercise during midlife comparing with exercise during late life

Most of the studies into the protective effects of exercise against cognitive decline, dementia, and Alzheimer’s disease, followed the elderly people starting their 65s and watched the results, which were relevant to the beneficial effects in late life. However, there are some results where a large cohort of 65-79-year olds has been followed-up for around 21 years so information about physical activity during midlife was available. Those who who participated in at least “leisure-time physical activity” during midlife had significantly lower risks of dementia or Alzheimer’s disease comparing with those who did not exercise at all [1].

Another study has suggested that physical activity at even earlier ages (physical activity between ages 15 and 25 years was asked retrospectively) can improve or preserve cognitive ability in late life [2]. This cognitive decline risk reduction is at least comparable to the eisks reduction reported in studies of physical activity in older persons. Thus, midlife physical activity might be as important for preventing later cognitive decline as is physical activity at older ages.

Sources

  1. Rovio S, et al. Leisure-time physical activity at midlife and the risk of dementia and Alzheimer’s disease. Lancet Neurol 2005;4:705–11
  2. Dik M, Deeg DJ, Visser M, Jonker C. Early life physical activity and cognition at old age. J Clin Exp Neuropsychol 2003;25:643–53

Walking away from dementia

Age-protection, Alzheimer's, Exercise, Prevention — Tags: , , , — 9:31 am
If we could delay the onset of dementia by 2 years, we could reduce its risks by as much as 25% — all other things being equal — and one of the most effective and simple ways is physical activity (Am J Public Health 1998;88:1337– 42). Drs Rockwood and Middleton from Dalhousie University, Halifax, Canada, analyzed 7 studies of exercise effects on risks of dementia and concluded that, without exception, 65 to 93 years old men and women who exercise the most have a lower risk of dementia relative to those who exercise the least. (Alzheimer’s & Dementia 3 2007; S38–S44)
Another, large-scale study found a significant dose-response relationship between physical activity and cognitive function was conducted as part of the Nurses’ Health Study  in 18,766 women (JAMA 2004;292:1454–61). After about 10 or more years, when the women were 70 to 81 years old, those reporting the most physical activity scored higher on several baseline tests of cognitive function. During the 2 years of additional follow up, there were again significant trends for a dose-response relationship in which those reporting the most physical activity exhibited the least decline in cognitive function (JAMA 2004;292:1454–61).
Even walking was associated with a “dose-dependent” risk reduction: those walked at an easy pace for at least 1.5 hours per week had significantly higher cognitive scores than those walking less than 40 minutes per week.
Higher activity levels might not be necessary for the benefit (Alzheimer Dis Assoc Disord 2004; 18:57– 64) – an increase of 30-minutes aerobic exercise frequency from 3 to 5 times per week did not result in a proportional decrease of cognitive decline in a group of 1146 women 65 years old or older.
However, for those in the higher-intensity exercise group, that worked out at least moderate intensity (more vigorously than walking), or for longer durations each day (Med Sci Sports Exerc 2001;33:772–7.) chances of cognitive impairment, Alzheimer’s, or all-cause dementia were lower (Arch Neurol 2001;58:498 –504).

If we could delay the onset of dementia by 2 years, we could reduce its risks by as much as 25% — all other things being equal — and one of the most effective and simple ways is physical activity (Am J Public Health 1998;88:1337– 42). Drs Rockwood and Middleton from Dalhousie University, Halifax, Canada, analyzed 7 studies of exercise effects on risks of dementia and concluded that, without exception, 65 to 93 years old men and women who exercise the most have a lower risk of dementia relative to those who exercise the least. (Alzheimer’s & Dementia 3 2007; S38–S44).

Another, large-scale study found a significant dose-response relationship between physical activity and cognitive function was conducted as part of the Nurses’ Health Study  in 18,766 women (JAMA 2004;292:1454–61). After about 10 or more years, when the women were 70 to 81 years old, those reporting the most physical activity scored higher on several baseline tests of cognitive function. During the 2 years of additional follow up, there were again significant trends for a dose-response relationship in which those reporting the most physical activity exhibited the least decline in cognitive function (JAMA 2004;292:1454–61).

Even walking was associated with a “dose-dependent” risk reduction: those walked at an easy pace for at least 1.5 hours per week had significantly higher cognitive scores than those walking less than 40 minutes per week. Higher activity levels might not be necessary for the benefit (Alzheimer Dis Assoc Disord 2004; 18:57– 64) – an increase of 30-minutes aerobic exercise frequency from 3 to 5 times per week did not result in a proportional decrease of cognitive decline in a group of 1146 women 65 years old or older.

However, for those in the higher-intensity exercise group, that worked out at least moderate intensity (more vigorously than walking), or for longer durations each day (Med Sci Sports Exerc 2001;33:772–7.) chances of cognitive impairment, Alzheimer’s, or all-cause dementia were lower (Arch Neurol 2001;58:498 –504).

Related:

The best exercise type to fight metabolic syndrome

Exercise, Prevention — Tags: , , , , , — 8:15 am
The best exercise type to fight metabolic syndrome
Until recently, in order to improve cholesterol profiles of people with metabolic syndrome, doctors usually advised a moderate-intensity exercise such as walking. Now, we have new information indicating that though it’s good enough for weight loss and blood pressure, it may be not enough to improve your cholesterol profile.
Researchers at Norwegian University of Science and Technology in Trondheim studied how exercise type influenced people with metabolic syndrome and showed that those who was on a high-intensity interval training program had significantly improved HDL -cholesterol levels. Their exercise consisted of four sets of 4-minute high intensity bouts at 90 percent of maximal heart rate (220 minus age) each followed by a 3-min active rest. These people exercised three times a week for 16 weeks.
The control group exercised continuously for 40 minutes at 70 percent of their maximal heart rate three times per week for 16 weeks. In both groups, participants improved their blood pressure and lost weight but only the interval training group showed improved HDL levels. “When we retested the patients at the end of the 16-week study, of those who underwent the interval-training program, nearly half had trained themselves out of the metabolic syndrome, whereas just 37 percent of patients in the moderately trained group did so,” the principal researcher Dr Tjonna said. “While metabolic-syndrome patients could perform more intense exercise, clinicians are reluctant to prescribe it.”
“There is a understandable reluctance to encourage sedentary, overweight middle and older aged patients to exercise at that high a level of exercise because of a perceived greater risk of cardiac events and the likelihood of greater musculo-skeletal injuries.We almost always tell patients to begin with a walking program and go from there,” agreed Dr James Gaulte in his “Retired Doc’s Thoughts” blog.
So where does it leave you if you are not sure whether or not you can start an interval training program? Try this safe and simple fitness test. It can be done at home. On the other hand, strength training may be as important: there are preliminary results of a long term clinical study conducted on 3,233 men, aged 20 to 80 years, which show that people with highest muscle strength had lowest risks of Metabolic Syndrome.
“Muscular strength was inversely associated with metabolic syndrome incidence, independent of age and body size,” the authors write in the article published by the journal Medicine and Science in Sports and Exercise. “Potential benefits of greater muscular strength presumably through resistance exercise training should be considered in primary prevention of metabolic syndrome.”
Sources:
International Symposium on Atherosclerosis; June 21, 2006.
Medicine and Science in Sports and Exercise, Nov. 30, 2005.

Related: Metabolic syndrome and mental health

Until recently, in order to improve cholesterol profiles of people with metabolic syndrome, doctors usually advised a moderate-intensity exercise such as walking. Now, we have new information indicating that though it’s good enough for weight loss and blood pressure, it may be not enough to improve your cholesterol profile.

Researchers at Norwegian University of Science and Technology in Trondheim studied how exercise type influenced people with metabolic syndrome and showed that those who was on a high-intensity interval training program had significantly improved HDL -cholesterol levels. Their exercise consisted of four sets of 4-minute high intensity bouts at 90 percent of maximal heart rate (220 minus age) each followed by a 3-min active rest. These people exercised three times a week for 16 weeks.

The control group exercised continuously for 40 minutes at 70 percent of their maximal heart rate three times per week for 16 weeks. In both groups, participants improved their blood pressure and lost weight but only the interval training group showed improved HDL levels. “When we retested the patients at the end of the 16-week study, of those who underwent the interval-training program, nearly half had trained themselves out of the metabolic syndrome, whereas just 37 percent of patients in the moderately trained group did so,” the principal researcher Dr Tjonna said. “While metabolic-syndrome patients could perform more intense exercise, clinicians are reluctant to prescribe it.”

“There is a understandable reluctance to encourage sedentary, overweight middle and older aged patients to exercise at that high a level of exercise because of a perceived greater risk of cardiac events and the likelihood of greater musculo-skeletal injuries.We almost always tell patients to begin with a walking program and go from there,” agreed Dr James Gaulte in his “Retired Doc’s Thoughts” blog.

So where does it leave you if you are not sure whether or not you can start an interval training program? Try this safe and simple fitness test. It can be done at home. On the other hand, strength training may be as important: there are preliminary results of a long term clinical study conducted on 3,233 men, aged 20 to 80 years, which show that people with highest muscle strength had lowest risks of Metabolic Syndrome.

“Muscular strength was inversely associated with metabolic syndrome incidence, independent of age and body size,” the authors write in the article published by the journal Medicine and Science in Sports and Exercise. “Potential benefits of greater muscular strength presumably through resistance exercise training should be considered in primary prevention of metabolic syndrome.”

Sources:

International Symposium on Atherosclerosis; June 21, 2006.
Medicine and Science in Sports and Exercise, Nov. 30, 2005.

Related:

Endurance training to improve metabolic profile

Exercise — Tags: , , — 8:08 am
Endurance training to improve metabolic profile, which is also good for the brain
In the post Metabolic syndrome and mental health http://agelessbrain.com/2010/04/metabolic-syndrome-and-mental-health/ a problem of mental health dependency on metabolic profile is outlined. Here is one of possible solutions.
It is well known that sedentary life style is one of major risk factors of developing heart disease and diabetes. To the contrary, physical activity has been shown in clinical studies to protect against them by improving, among other factors, insulin sensitivity, which in turn lowers blood glucose and lipid levels.
Out of known training types, endurance training is now considered the most efficient training for abdominal fat control. For instance, in a study conducted by the Division of Endocrinology and Diabetes, University Hospital, Zurich, Switzerland, patients were engaged in a regular exercise program over a period of 3 months involving endurance exercises such as biking, long-distance running, or hiking. Subjects were instructed to exercise at least 135 min per week.
During the 3-month training period, physical fitness as assessed by VO2max (maximal oxygen consumption) and resting heart rate, increased
significantly. Insulin sensitivity increased and blood glucose decreased, subsequently improving “good” cholesterol numbers and total
cholesterol readings. Weight loss was not really impressive, but importantly that it was accompanied by waist-to-hip circumference ratio increase indication
that body fat distribution became less harmful.
Sources:
-Diabetes Care. 22(4): 555-61, 1999
-Metabolism: Clinical & Experimental. 48(5):641-4, 1999
-Diabetes Care. 20(10):1603-11, 1997
-Exercise & Sport Sciences Reviews. 27:1-35, 1999

In the post Metabolic syndrome and mental health, the problem of mental health dependency on metabolic profile is outlined. Here is one of possible solutions.

It is well known that sedentary life style is one of major risk factors of developing heart disease and diabetes. To the contrary, physical activity has been shown in clinical studies to protect against them by improving, among other factors, insulin sensitivity, which in turn lowers blood glucose and lipid levels.

Out of known training types, endurance training is now considered the most efficient training for abdominal fat control. For instance, in a study conducted by the Division of Endocrinology and Diabetes, University Hospital, Zurich, Switzerland, patients were engaged in a regular exercise program over a period of 3 months involving endurance exercises such as biking, long-distance running, or hiking. Subjects were instructed to exercise at least 135 min per week.

During the 3-month training period, physical fitness as assessed by VO2max (maximal oxygen consumption) and resting heart rate, increased significantly. Insulin sensitivity increased and blood glucose decreased, subsequently improving “good” cholesterol numbers and total cholesterol readings. Weight loss was not really impressive, but importantly that it was accompanied by waist-to-hip circumference ratio increase indication that body fat distribution became less harmful.

Sources:

  • Diabetes Care. 22(4): 555-61, 1999
  • Metabolism: Clinical & Experimental. 48(5):641-4, 1999
  • Diabetes Care. 20(10):1603-11, 1997
  • Exercise & Sport Sciences Reviews. 27:1-35, 1999

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