Exercise vs. Alzheimer’s Disease: How Moving Your Body Clears the Brain’s Clutter

Imagine your brain as a bustling city. Roads connect neighbourhoods of thoughts, and maintenance crews keep everything running smoothly. But Alzheimer’s disease is like an unrelenting traffic jam—caused by sticky amyloid-beta plaques that block the streets, slowing down brain signals and memory. Here’s the hopeful twist: exercise might just be the cleanup crew we need.

A groundbreaking study recently explored what happens deep inside the brains of mice with Alzheimer’s disease when they’re given a chance to exercise freely. Using a powerful tool called single-nucleus RNA sequencing, scientists dove into over 100,000 individual brain cells from the hippocampus—a memory hub in the brain—to uncover how physical activity changes gene activity at the cellular level. What they found was remarkable.

Sweeping Out the Plaques

Amyloid-beta (Aβ) plaques are one of the main culprits in Alzheimer’s. These sticky protein clumps build up in the brain, choking off healthy communication between neurons. The study found that exercise had a clean-up effect in the brains of Alzheimer’s-prone mice. When mice ran on wheels for 60 days, their brains showed:

• Improved memory, especially in spatial learning tasks.

• Lower levels of Aβ plaques and less inflammation.

• Activation of key microglia genes that help clear these harmful clumps.

Think of microglia as the brain’s janitors. In Alzheimer’s, they get overwhelmed and stop doing their job. But exercise re-trained these janitors: it brought back 9 microglial genes that had been silenced by disease, giving them back the tools to fight plaque buildup. 

Protecting the Brain’s Wiring

Exercise didn’t stop at clearing junk—it also protected and repaired the brain’s communication lines. Researchers looked at oligodendrocyte progenitor cells (OPCs), which help insulate brain wiring. In Alzheimer’s, these cells lose function, but exercise restored about 64% of their disrupted genes, keeping brain signals sharp and speedy.

Regrowing What’s Lost

The dentate gyrus—a memory-critical brain zone—slows down in Alzheimer’s, producing a fewer new neurons. But after 60 days of exercise, Alzheimer’s-model mice showed a strong rebound in neuron growth. Two key markers—BrdU+NeuN+ and DCX+ cells—were significantly restored. Even more exciting, scientists found that exercise reactivated 213 Alzheimer’s-dysregulated genes in immature neurons—especially those involved in energy production and cell survival, like Atpif1, Atp6v0c, and Slc25a4. In short, movement doesn’t just protect the brain—it helps regrow what’s been lost.

How Much Exercise Does It Take?

In the mouse study, the equivalent of about 60 days of regular aerobic exercise—like running on a wheel—brought significant benefits. For people, that might look like brisk walking, biking, or swimming for 30 minutes a day, 4–5 days a week. Past human studies have shown that regular aerobic activity:

·         Slows down cognitive decline in early Alzheimer’s.

·         Reduces the buildup of Aβ and tau proteins.

·         Improves mood, memory, and even independence in daily life.

But Here’s the Catch: Everyone’s Brain Is Different

While exercise helps, some of us may have a higher genetic risk for Alzheimer’s. That’s why getting a genetic test can be one of the smartest steps you take for brain health. If you’re worried about Alzheimer’s—especially if it runs in your family, genetic tests helps you understand your unique genetic makeup. Think of it like testing your garden’s soil before planting: the results help you and your doctor create a personalized plan to protect your brain.

Knowing your risk doesn’t mean fear—it means power. Power to move, eat, and live in ways that strengthen your mind for the long haul.

CoGenesis® AD 基因檢測 針對阿茲海默症及記憶力衰退徵狀

Buy Now

Alzheimer’s may seem overwhelming, but you’re not helpless. With regular movement and knowledge of your genetic risk, you can give your brain exactly what it needs to grow strong.

So lace up your shoes, get your genes tested, and start nurturing your most powerful organ—your brain.

Reference 

• da Rocha, Joana F. et al. “Protective exercise responses in the dentate gyrus of Alzheimer’s disease mouse model revealed with single-nucleus RNA-sequencing.” Nature Neuroscience, 2025. DOI:10.1038/s41593-025-01971-w 

• Xiao, Y. et al. “A meta-analysis of the efficacy of physical exercise interventions on activities of daily living in patients with Alzheimer's disease.” Front Public Health, 2024. 

• Pahlavani, H. A. “Exercise therapy to prevent and treat Alzheimer's disease.” Front Aging Neurosci., 2023.