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Every week, Dr. Jean-Marc Sène, sports doctor, presents his sports column in Priorité Santé. Today, he talks about the benefits of physical activity for the prevention of Alzheimer’s disease.
Does physical activity help prevent Alzheimer’s?
Alzheimer’s disease is caused by the degeneration of cells involved in memory. It first affects the hippocampus, the brain region where new memories are formed, then extends to other areas of the brain and gradually impacts other memory systems. Difficulty remembering recent events, when memories formed many years ago seem preserved, is one of the first signs of the disease.
Many studies conducted in various countries prove that people whose physical activity is regular and sustained have a lower risk of suffering from neurocognitive diseases. All studies confirm that people who practice moderate or high physical activity reduce their risk of developing a neurocognitive disease by about 30% compared to those who practice very little.
What kinds of physical activities can be helpful?
The results of the studies recommend physical activity at least three times a week. In addition, you should ideally practice 60 minutes of physical activity every day:
- Walking, hiking at a good pace
- Swimming
- Tai-Chi
- Cycling
- Gardening
- Danse
- Gymnastic
- Ping-Pong
Indeed, physical activity stimulates brain activity by increasing the volume of gray matter linked to memory and cognitive functions.
The appearance of these first symptoms is often also delayed in people with a high level of cerebral stimulation by intellectual activity and the richness of social ties. The disease would thus be compensated in its early stages.
Once you have Alzheimer’s disease, is sport still useful?
Absolutely, the beneficial effect of sports is confirmed even in the presence of the disease. Thus, patients practicing regular physical activity develop less quickly than sedentary patients.
If you practice a sporting activity, continue to do so, as long as it suits you. Turn to sports that are less tiring and more suited to your physical capacities if you feel that these are diminishing with age.
Also, find yourself a partner for your sporting activities: a friend, a neighbour. You can also attend a gymnastics, yoga or dance class adapted to your age and physical condition. You will meet new people there and thus maintain social relations. Indeed, these contacts, too, reduce the effects of Alzheimer’s disease.
In many cities, the municipality or associations offer walks, guided tours, museum outings in which you can take part. Go shopping on foot, as much as possible. If your state of health allows it, gradually get used to abandoning the elevator in favor of the stairs. First go up to the first floor before taking it, then to the second, and so on, but without forcing, so as not to exhaust yourself or discourage you. You will find that gradually, the practice of regular physical activity is a real pleasure.