All seniors are susceptible to some form of age-related cognitive decline. After age 30, volume in key brain areas, such as the hippocampus and frontal lobes, begins to decline. For example, minor memory loss, reduced concentration capacity, and slower processing speed are all signs of normal aging.
However, around 1 in 10 seniors will experience abnormal cognitive decline. Mild cognitive impairment interferes with the ability to complete day-to-day tasks. More advanced forms of cognitive decline include Alzheimer’s and other types of dementia.
Recent research has found that exercise can help seniors maintain cognitive function by slowing decline and even dementia progression. Personal trainers working with older clients should take note of the latest recommendations on supporting mental muscle in seniors.
How Exercise Supports Cognitive Function in Seniors
Studies have shown that physically active seniors display higher levels of cognitive function than their sedentary counterparts. For example, in a study of nearly 30,000 seniors over 10 years, regular exercise was one of six lifestyle factors positively correlated with reduced dementia risk.
Other studies have found that all types of physical activity, including hobbies such as gardening, increase brain size and slow cognitive aging. Brain size increases rapidly in childhood and reaches its maximum size in mid-life. After that, the brain starts to shrink.
Brain volume decline accelerates between 60 and 70, which increases the risk of dementia. Reduced brain mass is associated with cognitive decline, memory problems, and accelerated neuron death.
Physical activity stimulates brain activity, which stimulates growth and helps retain vital neural connections. A Columbia University study found that active seniors have brains that are four years younger on average than inactive seniors.
Another benefit of physical activity is the chance to socialize and interact with others. Older people have a higher risk of experiencing loneliness and isolation, both of which are linked to lower cognitive function.
Group exercise classes or community walking programs are ideal ways for seniors to get the exercise and social interaction they need to live a healthy life.
Top Exercises for Building Mental Muscle
A 2023 meta-analysis found that aerobic and resistance exercise routines were the most effective for improving brain function in seniors. However, these results were only observed in seniors who participated in moderate-level activity for a minimum of 150 minutes per week.
Aerobic exercises include any activity that engages the cardiovascular and pulmonary systems and raises the heart rate. Both low and high-impact aerobic exercises are effective in supporting senior cognitive health.
Low-impact exercises, such as swimming and cycling, do not place pressure on the joints. These may be more suitable for seniors with musculoskeletal conditions, like arthritis, or restricted ranges of motion. High-impact exercises such as running or high-intensity interval training are more appropriate for seniors already at a high fitness level.
Resistance exercises build muscle through contraction. Body weight exercises such as squats are achievable for most seniors. Trainers should only add weights if the client demonstrates the required strength and mobility.
In addition to these exercises, mind-body activities, such as tai-chi and yoga, are beneficial for boosting cognitive function. A study of yoga interventions for seniors found that participants experienced improved memory function and reasoning ability.
Guidelines for Trainers Working with Clients with Dementia
Physical activity is not only beneficial for preventing cognitive decline. There is also evidence that exercise can slow the decline in the early to middle stages of dementia.
However, seniors with dementia have special needs that trainers must consider when creating an exercise plan. For example, clients respond best to activities they are already familiar with. Trainers can talk to the client or their family members about exercises they previously enjoyed and incorporate those into the training plan.
Additionally, dementia can impact functioning in other areas, including spatial awareness and coordination. Some seniors may also react poorly to cluttered or chaotic environments. The American Council of Exercise recommends training clients with dementia in clear, calm, and well-lit settings.
Trainers must also be mindful of how they instruct seniors with significant cognitive decline. They should introduce new exercises into the routine slowly and give the client plenty of opportunities to repeat movements. Verbal instructions should be clear and short. Trainers should only give one direction at a time to prevent confusion.
While clients with dementia can benefit from aerobics and resistance training, in some cases, seated exercises are the best option. This reduces the risk of falling while helping build muscle tone.
Summary
Research shows that seniors at risk of cognitive decline can benefit from routine physical activity.
Trainers can help their clients achieve the target activity rate of at least 150 minutes of exercise per week by planning a training regimen around their client’s interests and fitness goals while considering any physical and cognitive limitations.