A new multinational study, led by assistant researcher professor Eider Arenaza-Urquijo at the Barcelona Institute for Global Health (ISGlobal), shows surprising and exciting results. Specifically, it demonstrates that increasing physical activity during middle age can markedly reduce the risk of developing Alzheimer’s disease later in life. The study makes clear just how important midlife exercise is for our brain health. Alzheimer’s-related changes can begin accumulating decades before the first clinical symptoms set in.
The study included participants between 45 and 65 years of age from the ALFA cohort. They were classified into five groups according to their adherence to the World Health Organization’s (WHO) recommended activity levels: sedentary, exercising but not enough, meeting guidelines, becoming non-adherent, and becoming adherent. Taken together, the findings point to an evident relationship between amounts of physical activity during midlife and risk of developing Alzheimer’s disease.
Exercise was critical in offsetting risk for Alzheimer’s disease, according to research leader Daniel H. Daneshvar, MD, PhD. He noted that those participants who increased their physical activity to hit the levels recommended by the WHO had significantly less beta-amyloid buildup in their brains. This marker is intimately connected to the trajectory of Alzheimer’s pathology.
“What’s especially important to recognize is that health interventions like exercise may not only reduce underlying pathology, but also can significantly delay or even prevent the clinical symptoms from ever emerging. This study supports the need to embed exercise and brain-healthy behaviors as a central part of preventive care strategies starting in middle age.” – Daniel H. Daneshvar, MD, PhD
Furthermore, studies have documented that the neuropathological changes associated with Alzheimer’s disease can go unnoticed for as long as 20 years prior to the onset of clinical symptoms. This quiet accumulation creates an important opportunity for prevention and early intervention.
“Midlife is a critical period during which Alzheimer’s disease pathologies begin to accumulate in the brain,” said Dr. Arenaza-Urquijo.
She explained these factors saying that a lot of modifiable risk factors we start to see take effect at this stage in the life course. The four-year study found that participants who were not physically active experienced greater loss of cortical thickness, an indicator of neurodegeneration. Individuals who continued to stay physically active enjoyed a more favorable brain health profile.
“[Cortical thinning] is a marker of atrophy and neurodegeneration. The results suggest that participants who reported no physical activity over the four-year follow-up period exhibited greater loss of cortical thickness. Alternatively, it’s possible that existing neurodegeneration may have hindered these participants’ ability to engage in physical activity.” – Eider Arenaza-Urquijo, PhD
Here are some practical recommendations from Dr. Daneshvar that can help people of all ages add more movement to their daily routine. He recommended not overhauling your life—begin with things that are achievable and fun and will integrate easily into your lifestyle.
“Even small amounts of regular activity can make a difference, so the goal should be to move more throughout the week, starting with realistic and enjoyable activities that fit into daily life.” – Daniel H. Daneshvar, MD, PhD
Aerobic activities—such as brisk walking and cycling—are especially effective for enhancing your brain health. Resistance training—the kind of exercise anyone can do with a little space and some weights or bands—powers up your brain too. Dr. Daneshvar pointed out that the best results would come from doing a mix of both aerobic and resistance exercise.
“Ideally, a combination of the two is best because aerobic exercise supports cardiovascular health while strength training helps preserve muscle mass and metabolic function, which also impact brain health.” – Daniel H. Daneshvar, MD, PhD
Our research results underscore the advantages of adopting a more physically active routine in middle age. This is particularly important for those who have been long time couch potatoes. According to Dr. Arenaza-Urquijo, the first author, their continuing research seeks to better clarify these associations.
“Our findings suggest that adopting a more active lifestyle in midlife — especially for individuals who were previously inactive — may play a protective role by slowing or potentially preventing the buildup of this hallmark Alzheimer’s pathology.” – Eider Arenaza-Urquijo, PhD
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