Alzheimer’s and physical activity

Getting started

Any kind of exercise is well worthwhile making part of your routine but the best choice, as far as your health is concerned, is aerobic activity. From gardening to dog walking, swimming to dancing, aerobic activity gets more oxygen into the body, raises heart rate, boosts mood and burns calories. It also helps to provide a structure to your day and gives a great feeling of accomplishment once it’s ‘ticked off’ the to-do list!

If you aren’t currently active, introduce exercise one step at a time. Increase your daily activity level by incorporating more walking and physical tasks into your routine. See below for 5 ways to inject more activity into a typical day

To reap the benefits of exercise, the goal is to achieve 30 minutes 5 days per week. Start with just 10 minutes of easy-intensity activity, such as walking, swimming or stationary cycling and gradually increase it. Your effort level should be ‘conversation pace.’ So if you can’t have a chat, you are working too hard. (You should feel slightly warm and breathless, though – if you can talk 19 to the dozen, you may want to step your efforts up a little!)

Top tip:  Have a health check with your GP or medical specialist before embarking on a new exercise regime.

5 ways to inject more activity into a typical day

• Take the dog for a walk and then chase the ball/stick with him instead of just standing still
• Walk every journey you make that’s under half a mile
• Hide the remote control and get up to change TV channels
• Wash the car yourself instead of paying someone else to do it
• Walk up and down the escalators instead of standing still, and choose the stairs instead of taking lifts

Taking it further

If you already have a favourite activity, stick with it. You’ll be more motivated to do something that you enjoy and will feel more comfortable with an activity that you are familiar with. But be flexible: you may need to make changes to your usual exercise routine as a result of Alzheimer’s symptoms, but that doesn’t mean you have to stop altogether. For example, if cycling on the roads is not a safe option, you could ride a stationary bike, or invest in a turbo trainer, which allows you to turn your existing bike into a stationary one for the house or garden.

The importance of strength, flexibility and balance

While aerobic exercise is the ‘gold standard’ as far as health is concerned, strength and balance exercises can be helpful in keeping you steady on your feet, and lowering the risk of falls and associated fractures. Flexibility exercises can help you stay mobile, to help you reach, bend and twist comfortably. Great ways of incorporating all of these into an exercise regime are forms of exercise such as yoga and Tai chi – but even gardening and some household chores ticks the boxes. Alzheimer’s and physical activity – making it happen

1. Keep it simple

   straightforward, repetitive activities can work well. For example, walking a familiar route, or riding on a stationary bicycle. Establish a routine. It can be hard to motivate yourself to exercise if you are feeling depressed. Schedule exercise in like any other appointment and then ‘just do it!’ Having a routine also takes away the need to make a decision about what form of exercise to do, or when to do it... If you find it hard to concentrate for long periods – or if your fitness level is low - break activity down into small bouts, distributed through the day. Carry identity with you if/when exercising in public, in case of a memory lapse or episode of confusion.

2. Stay well hydrated

   if you are exercising outdoors, consider taking a drink with you.

3. Write it down

   keep a journal of the physical activity you achieve each day along with how easy/hard and enjoyable/unpleasant you found it. Seeing how you progress can help you stay motivated and provides useful feedback on what activities make you feel better or worse.

4. Stay positive

   If things don’t go quite to plan, don’t be discouraged. Stick with it and remember that many of the benefits of exercise go far beyond what we can immediately see. Be patient –changes take time.

5 tips for exercising safely

• Always warm up before exercising. This involves mobilising the joints with gentle bending, extending and rotating movements and raising the heart rate and body temperature through easy-paced aerobic activity. (Marching on the spot will do fine). If you are very stiff, a warm shower or bath can help start the process.
• Exercise ‘little and often,’ if you find it challenging. You can gradually work towards longer blocks of activity as you get fitter. Every little helps!
• It’s normal to have some soreness/fatigue after exercise but if you’re in pain, rather than discomfort, seek advice.
• Don’t continue with any exercise that is causing severe pain.
• Monitor how your body responds to exercise. Do you have more energy for afternoon sessions? Is your chosen activity exacerbating a joint pain? Do you need to give yourself longer to build up the duration of your workouts? Keep a note of what you do and how it feels.

You should always consult an expert, such as a qualified personal trainer, your doctor or your practice nurse, if you've never exercised before, or have any concerns.