Being Speedy in Your 80s Could Halve Your Risk of Mental Decline, Study Reveals
Forget about crossword puzzles and brain teasers. A recent study has revealed a new method to keep our minds sharp as we age: walking fast.
Research has shown that individuals in their 80s who keep up a brisk walking pace, aptly referred to as "super movers," are significantly more successful in maintaining cognitive function compared to their slower counterparts of the same age bracket.
What Exactly Is a Super Mover?
A super mover is a person over the age of 80 who outperforms their peers in terms of physical activity. This term was coined during a study that analyzed the data of nearly 4,000 adults in their 80s. The participants took a timed walking test, and the top 9% - those who walked at least 1.5 standard deviations faster than their peers - were classified as super movers. These individuals were also significantly less likely to suffer from cognitive decline.
The findings showed that super movers are about 50% less likely to develop cognitive decline compared to those who are not super movers. This is a remarkable discovery.
The Link Between Muscle Health and Walking
Walking efficiently requires balance, coordination, and strength, which all rely on the health of our muscles. This might explain why super movers tend to maintain their cognitive abilities. Not only does exercise help our muscles grow, but it also promotes the growth of our brains.
Previous studies have found a correlation between regular exercise and an increased volume in the hippocampus - the part of the brain responsible for memory and navigation. The recent study discovered that super movers are likely to maintain the volume of their hippocampus as they age.
How Exercise Benefits Our Brains
When we move, our muscles release signaling molecules that impact other systems in our bodies, including promoting the growth of brain cells and regulating metabolism. This means that the health of our muscles is directly linked to our cognitive health.
In the signaling molecules released by our muscles is a protein called brain-derived neurotrophic factor (BDNF), which plays a crucial role in the survival and maintenance of neurons, supporting memory and cognitive function.
Walking: A Total Body Workout
Walking, and being able to walk well, is a sign of overall good health because it engages many of our body's systems simultaneously. Walking supports both cardiovascular and lung health. As we walk, our hearts beat faster, pumping blood not just to our muscles, but also to our brains, nerves, and other systems. At the same time, our lungs breathe at a quicker rate, keeping them light and healthy.
A surprising finding from the study was that some super movers had brain plaques and tangles - abnormal proteins associated with Alzheimer's disease and dementia - but showed no symptoms. This suggests that being physically active might help the brain remain resilient despite age-related changes.
Genetics and Lifestyle Both Play a Role
Genetics likely plays a part in determining who becomes a super mover. Recent research found that genetics account for about 50% of a human lifespan. However, lifestyle habits, such as diet, sleep, stress management, and social activities, are also crucial factors. Studies suggest that nearly half of all dementia cases could be prevented or delayed by addressing 14 modifiable risk factors.
One way to evaluate your personal risks and take steps to decrease these risks is to use a free online tool developed by doctors that calculates your risks and suggests lifestyle changes to help reduce the risk of stroke, dementia, heart disease, and cancer.
According to one of the study authors, "Fast walking is a marker that the brain and body are aging well." He added that regular exercise might put you on the path to becoming a super mover as you age. His advice to people of all ages and fitness levels: "Keep mobile. Exercise regularly."
Forget about crossword puzzles and brain teasers. A recent study has revealed a new method to keep our minds sharp as we age: walking fast.
Research has shown that individuals in their 80s who keep up a brisk walking pace, aptly referred to as "super movers," are significantly more successful in maintaining cognitive function compared to their slower counterparts of the same age bracket.
What Exactly Is a Super Mover?
A super mover is a person over the age of 80 who outperforms their peers in terms of physical activity. This term was coined during a study that analyzed the data of nearly 4,000 adults in their 80s. The participants took a timed walking test, and the top 9% - those who walked at least 1.5 standard deviations faster than their peers - were classified as super movers. These individuals were also significantly less likely to suffer from cognitive decline.
The findings showed that super movers are about 50% less likely to develop cognitive decline compared to those who are not super movers. This is a remarkable discovery.
The Link Between Muscle Health and Walking
Walking efficiently requires balance, coordination, and strength, which all rely on the health of our muscles. This might explain why super movers tend to maintain their cognitive abilities. Not only does exercise help our muscles grow, but it also promotes the growth of our brains.
Previous studies have found a correlation between regular exercise and an increased volume in the hippocampus - the part of the brain responsible for memory and navigation. The recent study discovered that super movers are likely to maintain the volume of their hippocampus as they age.
How Exercise Benefits Our Brains
When we move, our muscles release signaling molecules that impact other systems in our bodies, including promoting the growth of brain cells and regulating metabolism. This means that the health of our muscles is directly linked to our cognitive health.
In the signaling molecules released by our muscles is a protein called brain-derived neurotrophic factor (BDNF), which plays a crucial role in the survival and maintenance of neurons, supporting memory and cognitive function.
Walking: A Total Body Workout
Walking, and being able to walk well, is a sign of overall good health because it engages many of our body's systems simultaneously. Walking supports both cardiovascular and lung health. As we walk, our hearts beat faster, pumping blood not just to our muscles, but also to our brains, nerves, and other systems. At the same time, our lungs breathe at a quicker rate, keeping them light and healthy.
A surprising finding from the study was that some super movers had brain plaques and tangles - abnormal proteins associated with Alzheimer's disease and dementia - but showed no symptoms. This suggests that being physically active might help the brain remain resilient despite age-related changes.
Genetics and Lifestyle Both Play a Role
Genetics likely plays a part in determining who becomes a super mover. Recent research found that genetics account for about 50% of a human lifespan. However, lifestyle habits, such as diet, sleep, stress management, and social activities, are also crucial factors. Studies suggest that nearly half of all dementia cases could be prevented or delayed by addressing 14 modifiable risk factors.
One way to evaluate your personal risks and take steps to decrease these risks is to use a free online tool developed by doctors that calculates your risks and suggests lifestyle changes to help reduce the risk of stroke, dementia, heart disease, and cancer.
According to one of the study authors, "Fast walking is a marker that the brain and body are aging well." He added that regular exercise might put you on the path to becoming a super mover as you age. His advice to people of all ages and fitness levels: "Keep mobile. Exercise regularly."