Research Shows Building strength May Lower Dementia Risk – Here’s How

During the 2020 COVID lockdown, my wife and I started working with a personal trainer to help stay sane and improve our strength and balance as we entered our 60s. Surprisingly, recent studies have shown that building muscle mass can also help reduce or slow cognitive decline and dementia.

Research highlights that decreased muscle strength is linked to faster cognitive decline, particularly affecting executive functions like organizing thoughts and maintaining attention. The key takeaway is that muscle strength itself—regardless of physical activity or muscle mass—is critical in slowing cognitive deterioration. However, this doesn't mean you should stop walking or doing aerobic exercises, as these are also important for overall health. It simply means that incorporating strength-building exercises into your routine is well worth it.  If you are receiving in-home care, this is an excellent opportunity to work with your caregiver on safe and simple exercises.  

For example, my friend Kelly keeps elastic bands in his car and uses them for curls and resistance exercises at red lights. Not only does this help him stay strong, but it also helps keep his sanity while sitting in traffic!

If you're looking to improve your strength, there are simple steps you can take, even if you're just starting out. Always check with your doctor before beginning any new fitness program, especially if you've been inactive. Seniors can begin with seated exercises or use a chair for balance. In fact, we sponsored a local fitness program called Functional Fitness to help seniors get moving. It was a big hit on local TV, right after Polka Time—yes, I’m dating myself! If you're looking for motivation, these videos are a great place to start and you can download all of them for free.  

What Can You Do?

Here are a few things you can try to build muscle strength and reduce the risk of cognitive decline:

1. Resistance Training (Strength Training)

   • Why it Matters: It helps build muscle mass, which research shows can reduce cognitive decline.
   • Examples:
     • Weightlifting: Bicep curls, squats, deadlifts, and bench presses with free weights or machines.
     • Resistance Bands: A low-impact option for exercises like squats, chest presses, or rows. Affordable and easy to use.
     • Bodyweight Exercises: Push-ups, lunges, and squats are great for building muscle without equipment.

2. Leg Strengthening Exercises

   • Why it Matters: Strengthens legs and improves balance, reducing the risk of falls and boosting confidence.
   • Examples:
     • Squats: Start with bodyweight squats and gradually add weights.
     • Lunges: Forward and reverse lunges to build leg strength and coordination.

3. Core Strengthening Exercises

   • Why it Matters: A strong core improves balance, stability, and overall mobility, which are vital for maintaining independence.
   • Examples:
     • Planks: Hold for 15-30 seconds and increase as strength builds.
     • Bird-Dog: Balance on hands and knees, extending opposite arms and legs.
     • Russian Twists: Twisting your torso with a small amount of weight, or medicine ball.

4. Upper Body Strength Exercises

   • Why it Matters: It keeps your upper body strong for daily tasks and prevents muscle loss.
   • Examples:
     • Push-ups: Floor or wall variations for different skill levels.
     • Shoulder Presses: Use dumbbells or resistance bands to strengthen shoulders and arms.
     • Rows: Use dumbbells, bands, or a rowing machine to work on your back and biceps.

5. Flexibility and Balance Exercises

   • Why it Matters: Supports physical function and reduces the risk of falls, which can contribute to cognitive decline.
   • Examples:
     • Tai Chi: A gentle exercise that combines balance, flexibility, and strength.
     • Yoga: Poses like the tree pose and warrior pose to improve strength and flexibility.

6. Aerobic Exercise with Resistance Elements

   • Why it Matters: Improves heart health and brain function while building muscle.
   • Examples:
     • Swimming with Resistance Paddles: A low-impact way to build upper body and leg strength.
     • Walking with Weights: Add light dumbbells to your walk for a simple strength workout.

Getting Started

• Frequency: Aim for 2-3 days of resistance training per week, with rest days in between.
• Progression: Start with lighter weights or lower resistance, and increase as your strength improves.
• Nutrition: Ensure you get enough protein and nutrients to support muscle growth. And don't forget to stay hydrated!

Final Tips

Engaging in resistance training and muscle-building exercises is not just great for physical health but also plays a key role in supporting cognitive health as you age. Combine this with aerobic activities for even greater benefits.  You can start your program with a chair, ball, and elastic band so don't wait and start now!

Acknowledgements:

Frontier

World Economic Forum