By: Dr. Keith Darrow, PhD, CCC-A

Physical Activity and Brain Health: How Exercise Helps Prevent Alzheimer’s Dementia

Alzheimer's dementia is a progressive disease that impacts memory, thinking, and behavior, affecting millions worldwide. While age and genetics are factors that increase the risk of Alzheimer's, lifestyle choices play a significant role in prevention. One of the most impactful lifestyle changes is regular physical activity, which has been shown to protect the brain and slow cognitive decline. This article explores the science behind how exercise benefits the brain, the importance of treating hearing loss, and practical ways to take control of your brain health.

How Physical Activity Supports Brain Health

Research consistently shows that physical activity promotes brain health by improving blood flow, reducing inflammation, and encouraging the growth of new brain cells. When we exercise, the brain releases chemicals that enhance learning, memory, and mental resilience, which collectively contribute to building a “cognitive reserve.” This reserve helps protect against dementia and keeps the brain functioning better, even in the presence of age-related changes.

Different types of exercise provide unique benefits to brain health. Here are three types of physical activity especially beneficial for preventing Alzheimer’s:

Aerobic Exercise

Examples: Walking, jogging, swimming, cycling, and dancing.
Benefits: Aerobic exercise increases heart rate, which boosts blood flow to the brain and promotes the release of neurotrophic factors, proteins that support neuron growth and survival.
How Much: Aim for at least 150 minutes of moderate aerobic activity per week, such as brisk walking or swimming, or 75 minutes of vigorous activity.

Strength Training

Examples: Weightlifting, bodyweight exercises, resistance bands.
Benefits: Strength training helps maintain muscle mass and supports metabolic health, both of which are important for preventing cognitive decline.
How Much: Include strength training exercises for all major muscle groups at least two days per week.

Balance and Flexibility Exercises

Examples: Yoga, tai chi, and balance drills.
Benefits: Balance and flexibility exercises help maintain stability, coordination, and prevent falls, which can have a significant impact on overall health.
How Much: Try incorporating balance and flexibility exercises into your routine at least twice a week.

The Role of Hearing Health in Preventing Cognitive Decline

In addition to physical activity, addressing hearing health is a critical and often overlooked component of brain health. Untreated hearing loss has been identified as a significant modifiable risk factor for Alzheimer’s and other forms of dementia. Hearing loss forces the brain to work harder to process sounds, diverting resources from memory, attention, and problem-solving. Over time, this added cognitive load can accelerate brain aging and increase the risk of cognitive decline.

Treating hearing loss with hearing aids or other interventions can reduce this burden, enhance brain function, and complement the benefits of physical activity. For comprehensive brain health, it’s essential to consider both physical and auditory wellness as part of a proactive prevention strategy.

Find a Certified Hearing Healthcare Provider

If you or a loved one are concerned about hearing loss, seek the guidance of a Certified Hearing Healthcare Provider. These experts can assess your hearing, recommend tailored solutions, and help protect your cognitive health. To find a trusted provider near you, visit ExcellenceInAudiology.org.

Practical Tips for Incorporating Exercise

Here are practical ways to make exercise a regular part of your life:

Start Small: If you’re new to exercising, begin with short walks or stretching routines, gradually building up to longer sessions as you feel more comfortable.
Set Realistic Goals: Establish small, achievable goals each week. Aim for consistency rather than intensity at first.
Mix It Up: Variety keeps you motivated and ensures you’re engaging different parts of your brain and body. Try different activities like swimming, dancing, or hiking.
Track Your Progress: Use a fitness app, journal, or smartwatch to monitor your exercise, which can be motivating and help you maintain accountability.

Additional Tips for Safe Exercise

Consult Your Doctor: Before beginning a new exercise regimen, especially if you have any health concerns, consult your healthcare provider to ensure that your plan is safe.
Listen to Your Body: Recognize signs of fatigue and avoid pushing yourself too hard.
Exercise with Others: Social exercise, such as walking with a friend or joining a fitness class, can boost motivation and add a social connection.

A Comprehensive Approach to Brain Health

Exercise is one of the most effective lifestyle changes for promoting brain health and preventing Alzheimer’s dementia. By incorporating a mix of aerobic, strength, and balance exercises, and by addressing hearing health through proper treatment, you can help protect your brain and enjoy a healthier, more resilient life. Start small, be consistent, and remember that every step you take — physically and in addressing your hearing — brings you closer to a stronger mind and body.

For expert hearing care, visit ExcellenceInAudiology.org and take the first step toward a healthier brain today.