What is good for the heart may be good for the brain. According to research in patients older than 70, regular walking may help prevent mental decline and Alzheimer's disease.

Crossword puzzles and other mental exercises may help reduce Alzheimer's risks, however previous studies on brain benefits from physical exercise had differing results.

Two studies delivered good news to older people who hope to avoid mental decline through exercise, but don't want to get sweaty. All they need to do is go for a walk.

The time spent walking, as well as the distance walked, played a role in maintaining good health:

• In one exercise study of over 2,200 retired men between the ages of 71 to 93, those who walked less than a quarter-mile a day were more likely to develop Alzheimer's or other forms of dementia than the men who walked over two miles a day

• In a similar exercise study of over 16,400 female nurses between the ages of 70 to 81, those who walked less than one and a half hours a week scored lower on mental function tests

One theory suggests exercise brings down levels of amyloid, a sticky protein that clogs the brain in Alzheimer's patients, while another suggests exercise increases levels of hormones needed for nerve cell production, and increases blood flow to the brain.

Aside from needed exercise, another way to stay healthy and live longer is to eat the correct foods. A study based on European data found that those who followed a Mediterranean diet -- including fruits, vegetables and olive and fish oils -- had a 23 percent lower risk of death during a 10 year follow up than those with less healthy eating habits.

Furthermore, a 65 percent lower mortality risk was found in those who combined the Mediterranean-style diet with the following healthy habits:

• Moderate alcohol use
• No smoking
• A half an hour per day of physical activity, including walking

Contrary to past beliefs, these findings show diet, alcohol intake, smoking, and physical activity play an important role in old age.

Yahoo News September 22, 2004

Dr. Mercola's Comments:

I am glad to see another study supporting the benefits exercise has on your health and overall brain activity. Exercise appears to actually help your brain work better and make you smarter, which is why it is a critical component of good health, especially as you age. One of the biggest obstacles facing someone who hasn't exercised in some time is how to get started, and walking is a great and simple way to get more activity into your day. The proper diet is also a key factor in staying healthy and preventing disease. Following are the steps you can take to reduce your risk of Alzheimer's. These inexpensive and natural methods can be easily implemented by anyone: Follow the nutrition plan outlined in my book, Total Health Program, paying special attention to avoiding sugar Eat plenty of high-quality omega-3 fish oil Avoid eating most fish Avoid aluminum, such as in antiperspirants, cookware, etc. Exercise for three to five hours per week Eat plenty of vegetables according to your metabolic type Avoid flu vaccinations Try Wild Blueberry IQ, an all-natural, whole fruit softgel made from wild blueberries that contain a high level of antioxidants, making them a powerful ally against Alzheimer's and other neurological diseases. If you are looking for an all inclusive exercise and nutrition program, I highly recommend, How to Eat, Move and Be Healthy by Paul Chek. In this book you will learn the steps needed to customize a diet and exercise program that is personalized to your individual needs. Related Articles: Housework, Walking Lowers Cancer, Death Risk Running Postpones Disability in Older Folks Reversing Damage Caused by Sugar to Fight Aging Exercise May Slow Some Effects Of Aging Typical Antioxidants Might Not Protect Your Brain Staying in Shape Protects Aging Brain