Dementia is one of the most insidious diseases. In lunchtime conversations for more than three decades, I’ve seen nurses and therapists agree that it’s the disease we'd most like to avoid. Where other diseases tend to impose health and functional deficits on otherwise healthy people, dementia can actually change who you are.
Although the exact causes of dementia aren’t fully understood, there is robust evidence that regular exercise has the potential to prevent Alzheimer’s disease and cognitive decline.
Exercise promotes the growth of new neurons (neurogenesis) by inducing certain metabolic factors. It also has anti-inflammatory benefits and improves brain redox balance, which is one of the hallmarks of Alzheimer’s disease.
Exercise and Alzheimer’s Disease
A recent study published in the Journal of the American Medical Association found that building lean muscle may reduce Alzheimer’s disease risk. Another recent review published in Ageing Research Reviews concluded that exercise and high levels of lean muscle provide numerous benefits through different pathways that might help reduce the risk and progression of Alzheimer’s disease. Lean mass, or the difference between total mass and fat mass, was associated with higher cognitive task scores.
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In rehabilitation, we have a saying: “Healthier before, healthier after.” Patients who were fit before entering the medical system usually have healthier outcomes than those who were not fit to begin with. It can make the rehabilitation process much easier for everyone involved. This concept appears to apply equally to cognitive health.
My colleague, Isaac Raj, a certified exercise physiologist and fitness trainer, recommends the following exercises for optimal muscular growth. These exercises are designed to target all areas of the body quickly and efficiently, which can build more lean muscle mass and reduce dementia risk.
This is intended as a higher-intensity workout, so we recommend that you transition between the different exercises rapidly—resting just long enough to catch your breath before moving on to the next one.
Sit-to-Stands
This exercise targets lower body strengthening. It includes the large quadricep, hamstring, and gluteal muscles, which respond well to exercise and can significantly increase your lean muscle mass while strengthening core muscles.
“Use good form and pace your movements. Workout specificity reduces fall risks and helps you to better benefit from this exercise,” Mr. Raj told The Epoch Times.
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Step 1: Sit on a couch, a chair, or a comparable firm surface.
Step 2: Slowly rise into a standing position, taking a full second to complete the movement. Once standing, slowly lower yourself back down into a seated position, taking a full second to complete the transition. Transition immediately from one position to another throughout the exercise to maximize intensity.
Step 3: Rising into a standing position, then sitting back down again counts as one repetition.
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Try to complete 10 repetitions per set and do three sets.
This exercise can be performed with your arms by your sides, but if it’s difficult to rise up without losing your balance behind you, then hold your arms straight out in front of you to shift your weight forward.
Supine Banded Pull-Aparts
Supine banded pull-aparts provide upper back strengthening and focus on muscles associated with good posture. These muscles include the rear deltoids, trapezius, and neck musculature.
Performing these exercises in a supine position (lying on your back with your face upward) helps maintain external rotation (rotation away from the center of the body) and promotes good shoulder stability.
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Step 1: Lie on the floor or another firm surface. You can lie on your bed if it’s firm, but softer surfaces are less ideal.
Step 2: Grasp an elastic exercise band with each hand, keeping hands approximately one foot apart with your arms extended straight up toward the ceiling.
Step 3: Slowly pull the band apart, moving your arms straight out to the sides until your hands make contact with the surface you are lying on. Raise your hands back up into the starting position. Move slowly in both directions, especially when moving your hands back up. Do not let the band pull your hands together quickly, but try to control the movement all the way back up.
Try to do three sets of 10 repetitions.
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Band exercises are highly adaptable. If you struggle to fully extend the band, hold it about a foot and a half apart. If there’s not enough resistance, you can use two bands or fold one band in half. The more you do this exercise, the better feel you'll have for working with the bands.
Glute Bridges
“This exercise focuses on the posterior chain—the groups of muscles that run down the back of your body—and includes the gluteal, hamstring, and back extensor muscles,” Mr. Raj said.
Glute bridges collaterally strengthen your pelvis, assist in hip stability, and have been shown in some cases to reduce pain associated with pelvic instability in aging adults.
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Step 1: Begin by lying down on a firm, supportive surface.
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Step 2: Bend your knees and move your feet up until they are flat on the surface. Your hands should be by your sides with your palms touching the surface.
Step 3: Bring your hips up off the floor until your entire trunk is straight, taking one full second to complete the movement. Pushing on the floor with your arms can help stabilize your body and provide leverage for lifting. Be sure your trunk isn’t sagging or arching.
It may be helpful to have someone observe your movements and posture during this exercise. Once you’re up, hold the position for five seconds, then slowly lower yourself back down. Once down, immediately rise up into the next repetition without resting.
Try to complete 10 repetitions per set and three total sets.
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Bridges can be difficult exercises, but they provide many benefits. Good form is important to enhance the benefits. Don’t skimp on the five-second hold at the top of the movement; this is where your body is working the hardest and where the most benefit occurs.
Crunches
“The word “crunches” can sound scary, but they are a superb exercise for increasing core stability and trunk strength by fortifying the abdominals and obliques,” Mr. Raj said.
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Step 1: Start by lying on your back on a flat surface with your knees bent, your feet flat on the floor, and your palms down and touching the floor.
Step 2: Slowly bring your shoulders up, moving as close as you can to your knees. “Focus on breathing, expelling air at full contraction, tightening your core, and holding movements for three seconds if possible,” Mr. Raj advised.
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Step 3: Slowly lower back down until you are flat on the floor, then immediately begin rising up into the next repetition.
Try doing three sets, with 10 repetitions per set.
You can intensify this exercise by crossing your arms, which adds more weight to your trunk. Lifting your feet off of the floor with your lower legs in a tabletop position (horizontal to the floor) or holding your arms either over your head or behind your head can also add intensity.
Chair Push-Ups
Chair push-ups focus on upper body strength, including the triceps, shoulder, and chest muscles.
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Step 1: Push a chair against a wall to keep it from sliding. You can actually use any sturdy surface. Assume a pushup position off of either the armrests (if they are sturdy) or the seat cushion. Your arms should be straight and fully extended.
Step 2: Slowly bend your elbows and lower your upper body toward the chair. Take one full second to perform the movement. Do not rush. Hold for one second, and then push back up until your arms are straight.
Perform 12 repetitions per set and three sets.
Both regular push-ups and chair push-ups involve aspects of the traditional plank movement, and as a consequence, they can be quite challenging. Start where you can and work up from there. If you find that you can do more than the recommended number, just make sure you maintain an adequate pace and do not rush.
Other Recommendations
Each of these exercises can be performed individually or combined by rotating through a “circuit” by doing one after the other. I encourage you to explore both options to see what works best for you. Some combinations and positions will challenge you more than others, so try to make them your own. A consistent routine will lead to significant improvements in posture and muscle form while reducing your risk of developing Alzheimer’s disease.
If you have health or mobility issues that may present problems, consult with your physician before commencing any exercise regimen.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
Kevin Shelley is a licensed occupational therapist with over 30 years of experience in major health care settings. He is a health columnist for The Epoch Times.
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