Crossword puzzles and brain teasers have long been popular for sharpening the mind. But a recent study highlights another crucial strategy: maintaining a brisk walking pace. Researchers have discovered that older adults, particularly those in their 80s who walk rapidly, are more likely to remain mentally fit than their slower peers. These individuals, termed ‘super movers,’ greatly excel in mental acuity.
Understanding Super Movers
The term ‘super mover’ describes individuals over 80 who perform significantly better in cognitive health compared to peers. Dr. Sofiya Milman from the Albert Einstein College of Medicine led a study analyzing data from nearly 4,000 older adults. Participants underwent a timed walking test. The top 9%, who surpassed the average walking speed by at least 1.5 standard deviations, were identified as super movers. These super movers exhibited a 50% lower risk of cognitive decline.
The Role of Muscle Health
Walking efficiently relies on balance, coordination, and strength. Science writer Bonnie Tsui explains that healthy muscles correlate with cognitive wellbeing, especially as we age. Exercise not only enhances muscle growth but also benefits brain health. Previous studies have found a connection between regular exercise and increased hippocampal volume, crucial for memory. This study confirmed that super movers maintained hippocampal volume as they aged.
Muscles release signaling molecules during exercise, affecting other body systems and supporting brain cell growth. Key among these molecules is brain-derived neurotrophic factor (BDNF), which aids in neuron survival and cognitive function by regulating glucose and supporting memory.
The Body’s Network in Action
Dr. Amit Saini from Kaiser Permanente notes that walking indicates good health by engaging multiple body systems. Walking supports cardiovascular and lung health. As you walk, the heart pumps faster, supplying blood to muscles and the brain. This contributes to better lung function and overall resilience against age-related changes.
Interestingly, some super movers displayed brain plaques linked to Alzheimer’s without showing symptoms. This suggests that staying active possibly fortifies the brain against changes typical of aging.
Genetics and Lifestyle Influence
Genetics likely influence who becomes a super mover. Gene studies show genetics account for about half of human lifespan. Dr. Milman highlights that for those thriving in their 80s, genetics play an even greater role. However, lifestyle choices are equally decisive. Everyday decisions about diet, sleep, and social connections significantly impact health.
Nearly half of all dementia cases can be prevented or delayed by addressing specific risk factors. The Brain Care Score tool, created by Massachusetts General Hospital doctors, helps individuals assess and mitigate risks related to stroke, dementia, heart disease, and cancer by suggesting lifestyle adjustments.
Promoting Active Aging
Joe Verghese, one of the study authors, emphasizes the importance of movement for brain and body health. Engaging in physical activities may reduce inflammation, improve cardiovascular health, and enhance brain growth in critical cognitive areas. The study’s findings stress the importance of regular exercise for all ages. Whether walking, swimming, or cycling, consistency outweighs the type of activity.
Incorporating regular physical activity can benefit both muscle and memory over time.