WORLD ALZHEIMER’S MONTH
Staying active as we get older is about more than maintaining strength and mobility – it may also help protect the brain and reduce the risk of cognitive decline and dementia.
During World Alzheimer’s Month, biokineticist Julia Wright highlights the important role regular physical activity can play in supporting brain health.
“Evidence indicates that physical activity can reduce the risk of cognitive decline and contributes to several factors that keep the brain resilient,” she says.
Aerobic activities such as walking, cycling, swimming and water aerobics improve cardiovascular fitness and blood flow, helping to support healthy blood vessels and regulate blood pressure and blood sugar – all important factors in brain health.
Exercise is also associated with better cognition and memory and helps maintain neuroplasticity, the brain’s ability to adapt and form new connections.
Regular physical activity can further help reduce inflammation and oxidative stress, while supporting healthy body weight, sleep and emotional well-being.
But Julia stresses that there is no single exercise that does everything.
A combination is key
Each type of exercise supports a different aspect of healthy ageing:
- Aerobic exercise supports cardiovascular and brain health.
- Strength training helps preserve muscle mass, bone strength and the ability to manage everyday activities independently.
- Balance and functional exercises improve co-ordination and help reduce the risk of falls.
- Walking and general movement are accessible ways to stay active consistently.
Strength and balance exercises are particularly important as muscle mass and balance tend to decline with age. While walking and other aerobic activities benefit the cardiovascular system, having sufficient strength and stability is important for exercising safely.
For someone who has become less active, Julia recommends starting slowly and increasing activity gradually. A biokineticist can help develop a safe, appropriate programme, particularly for people with existing health conditions. People with coronary artery disease or heart disease who have been sedentary should obtain medical clearance before starting an exercise programme.
A useful goal is to gradually work towards:
- 150 minutes of aerobic activity a week, such as 30 minutes on five days.
- Strength exercises twice a week.
- Balance exercises three days a week.
- Less sitting, by breaking up long periods with a few minutes of movement.
“It’s never too late to become more physically active,” says Julia. “Movement can make a big difference because it can maintain someone’s independence or, in some instances, help them regain it.”
Know the signs and act early
Exercise is one part of protecting brain health, but recognising possible signs of dementia is equally important.
Rand Aid Elphin Lodge manager Debbie Beech, who has worked in the dementia field since 2017, stresses that dementia is not a normal part of ageing.
“An early diagnosis is always recommended so that decisions can be made in advance while the person is still able to,” she says.
Occasional forgetfulness can be a normal part of ageing, while stress, medication, poor sleep and other factors can also affect memory. However, when memory problems begin to interfere with everyday life, it is important to investigate.
Thornhill Manor social worker Karen Griessel similarly emphasises the importance of compassion and dignity when supporting people living with Alzheimer’s disease.
“Behind every diagnosis, there is still a person. Alzheimer’s disease does not take away a person’s worth, identity or the life they have lived,” she says.
Including people in conversations, speaking respectfully, allowing extra time for responses and supporting their independence can all make a meaningful difference.
There is no single way to prevent dementia, but healthy lifestyle choices – including regular exercise, a balanced diet, sufficient sleep, managing stress, staying socially connected and keeping the brain active – can all contribute to brain health.
Memory care at Rand Aid
Rand Aid offers specialised memory care at Ron Smith Care Centre and Thembalami Care Centre, supporting people living with dementia and their families.
