The Effects of Exercise on Dementia
The Effects of Exercise on Dementia
What is dementia?
Dementia is defined as a group of conditions that impair the brain's function. Dementia itself is not a disease, it is an umbrella term for the overall loss of memory as well as other abilities that inhibit one’s everyday life. There are several different forms of dementia that present themselves with different levels of severity such as Lewy body dementia and Vascular dementia , however Alzheimer's disease is the most commonly known form.
Benefits of exercise for older adults:
Improves Mental Health: When you exercise, your body releases endorphins. Endorphins are known as the “ feel good” hormone because it helps to relieve stress. Exercise is also known to help improve sleep patterns, resulting in a better night's sleep.
Prevents Disease: Regular exercise is shown to help combat diseases such as heart disease and diabetes, that are often found in older adults. Exercise improves the immune system, keeping the body's functions running smoothly at all times.
Decrease Risk of Falls and Injuries: Exercise helps strengthen both muscle and bone strength, which is extremely beneficial for older adults who are prone to falls. Exercise can also help improve balance and coordination, helping in independence of ADL’s.
Improves Mood and Quality of Life: For many older adults, exercise gives them a purpose as well as a sense of belonging. It allows for them to have a social life while also decreasing the risk for depression or loneliness which often presents in older adults.
Improves Cognitive Function: Exercise has been proven to be extremely beneficial for memory loss as well as overall cognitive function. It helps to create more clear and concise thoughts and decisions as well as an improvement in fine tune motor skills.
Benefits of exercise for dementia:
Aerobic Exercise:
Aerobic exercise has been proven to decrease prominent symptoms that present within dementia. According to the Alzheimers Society, one year of aerobic exercise done on a regular basis resulted in a small increase in the size of the hippocampus which is the area of the brain that is involved in storing memory. This small increase in hippocampus size is equivalent to about one to two years of age- related shrinkage that often comes with dementia. Aerobic exercise does not necessarily mean an intense sport or exercise, any physical activity will work as long as it is done as a daily routine. Activities such as walking, gardening, cleaning and cooking have all been shown to reduce the risk of both Alheimers and Dementia.
Resistance Training:
Resistance training or strength training holds many different benefits especially for the older population and can be done both in a therapy setting as well as at home. Strength training, even with low weights increases muscle mass, bone density, postural support and metabolic rate. Resistance training for dementia patients can be something as simple as using 3-5 pound weights, stepping up and down stairs, using resistance bands and squeezing rubber balls.
Flexibility and Balance:
There are hundreds of benefits to improving flexibility and balance, especially for dementia patients. Many dementia patients suffer from loss of balance and coordination as their sense of vision is impaire. By exercising this specific area, older adults can strengthen the spine and supporting muscles that will help both balance and coordination. This is very beneficial for those with dementia because it allows for independence in ADL’s as well as a lowered risk of falls and injuries.
Ideas of physical activities for older adults with dementia:
Walking
Biking
Gardening
Swimming
Yoga/ Stretching
Cooking or Cleaning
Weight lifting ( low weights or with everyday objects)
Practicing ADL’s ( activities of daily living) by ambulating up and down stairs or around the household, transferring themselves and dressing themselves.
How you can help promote exercise to someone you know with dementia :
Many times seeing someone you know and love suffer from the effects of dementia can be a never ending emotional rollercoaster. I myself have witnessed this first hand and know just how hard of an obstacle it is to overcome. However, by promoting exercise you are not only promoting a healthy lifestyle, but also helping to lessen the symptoms of dementia that your loved one experiences everyday. For someone with dementia, exercise is not at the top of their list when it comes to daily tasks. That is why it is your job to promote exercise in ways that they may never expect but will learn to love. Activities as simple as going for a nature walk both gets their body moving and their mind thinking.
With that being said, it is important to promote an all around healthy lifestyle for your loved one in order for them to benefit the most. Ensure that they are receiving a proper amount of sleep which for older adults is anywhere from 7-8 hours. It is also equally as significant to make sure they are eating meals that will fuel them for their exercises. With dementia, having too many choices especially with food is overwhelming. One way to help is to offer meals high in protein and vegetables and low in sugar and saturated fat.
Conclusion:
Exercise has been proven to have hundreds of different benefits for all who practice it, yet the benefits it has for those suffering with dementia are ground breaking. By partaking in daily physical activity and living a healthy lifestyle, symptoms of dementia can lessen drastically and even reduce the risk of further diegression. Exercise has been shown to improve cognitive function, coordination, balance, and overall quality of life in dementia patients. With the help of healthcare workers and caregivers all over, exercise can be incorporated into the everyday lives of dementia patients. Giving them another chance to live the normal life that they all deserve.
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References:
Cancela, J. M., Ayán, C., Varela, S., & Seijo, M. (2016). Effects of a long-term aerobic exercise intervention on institutionalized patients with dementia. Journal of Science and Medicine in Sport, 19(4), 293-298. http://dx.doi.org/10.1016/j.jsams.2015.05.007
Morris, J. K., Vidoni, E. D., Johnson, D. K., Angela, V. S., Mahnken, J. D., Honea, R. A., Wilkins, H. M., Brooks, W. M., Billinger, S. A., Swerdlow, R. H., & Burns, J. M. (2017). Aerobic exercise for Alzheimer's disease: A randomized controlled pilot trial. PLoS One, 12(2)http://dx.doi.org/10.1371/journal.pone.0170547
Müller, Jan, MSc, PhD, Chan, Khin,M.Sc, M.D., & Myers, J. N., PhD. (2017). Association Between Exercise Capacity and Late Onset of Dementia, Alzheimer Disease, and Cognitive Impairment. Mayo Clinic Proceedings, 92(2), 211-217. http://dx.doi.org/10.1016/j.mayocp.2016.10.020
5 Benefits of Exercise for Seniors and Aging Adults: The GreenFields. (2020, October 28). https://thegreenfields.org/5-benefits-exercise-seniors-aging-adults/
Physical exercise and dementia. Alzheimer's Society. (2020). https:https://www.alzheimers.org.uk/about-dementia/risk-factors-and-prevention/physical-exercise
Food and Eating. (2020). Retrieved December 13, 2020, from https://www.alz.org/help-support/caregiving/daily-care/food-eating
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