If you’ve ever looked after someone with Alzheimer’s or dementia, you’ve probably noticed how their mood or behaviour can change in the evening. This is known as sundowning—a period when confusion, anxiety, or restlessness often intensify as the day comes to a close. Sundowning isn’t a specific illness; rather, it’s a mix of symptoms that can make evenings challenging for everyone involved.

While there’s no single solution, maintaining a consistent daily routine and creating a calm environment in the evenings can help manage these symptoms. Simple actions, such as having regular mealtimes, ensuring exposure to natural daylight, and limiting naps, can be effective strategies. However, adding movement into the daily routine can provide additional benefits, especially for brain health.

The Power of Movement: Enhancing Brain Health through Exercise

Research consistently shows that physical activity, particularly exercises involving coordination, balance, and pattern repetition, can positively impact cognitive function and brain health. Here’s how movement can make a difference:

Exercise and the Hippocampus: Memory and Learning

The hippocampus, a critical brain region involved in memory and learning, is highly responsive to exercise. Studies have shown that aerobic exercise can lead to increased hippocampal volume, which is directly associated with improved memory function in adults. A landmark study found that moderate aerobic exercise, such as walking for 40 minutes three times per week, led to a 2% increase in hippocampal volume over a year, effectively reversing age-related shrinkage by one to two years. This change was linked to improved spatial memory performance, highlighting how movement can physically alter brain structures to enhance cognitive health (Erickson et al., 2011).

Neurogenesis and Cognitive Function

Physical activity promotes neurogenesis (the creation of new neurons) in the hippocampus, which is crucial for learning, memory, and overall brain plasticity. Regular exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein that supports the survival of existing neurons and encourages the growth of new neurons and synapses. This effect is particularly noted in aerobic activities and exercises involving complex movement patterns, such as dance, mSwing, or coordination-based exercises (Voss et al., 2011).

Impact on Mood and Anxiety: Reducing Symptoms of Sundowning

Exercise has been shown to reduce symptoms of anxiety, depression, and agitation, which are often exacerbated in individuals experiencing sundowning. Physical activity helps regulate circadian rhythms, which are disrupted in people with dementia, leading to improved sleep patterns and mood stabilization. Light to moderate exercise routines have been found to reduce restlessness and improve overall well-being in those with Alzheimer’s, contributing to a more stable mood throughout the day (Forbes et al., 2013).

Cognitive Decline Prevention and Brain Connectivity

Regular physical activity is linked to a slower rate of cognitive decline and a reduced risk of developing neurodegenerative diseases. Evidence supports the protective effects of exercise against cognitive decline and dementia, showing that it improves brain connectivity and enhances communication between brain regions. This supports better cognitive functioning and resilience against age-related decline (Ahlskog et al., 2011).

Motor Skills and Cognitive Dual-Tasking

Exercises that combine physical movement with cognitive tasks, such as mSwing or other pattern-based activities, are particularly beneficial. They challenge the brain to coordinate movement while engaging in problem-solving or memory recall, enhancing both motor and cognitive skills simultaneously. This dual-task training improves executive function, attention, and multitasking abilities in older adults, making it a valuable approach for maintaining or improving brain health (Fraser et al., 2010).

How mSwing Can Help

When we move, especially with exercises that involve remembering and repeating patterns like mSwing, we’re not just working our bodies—we’re working our brains too. By regularly practising these movement patterns, you’re giving your brain a workout, which can be a game-changer when it comes to managing symptoms like sundowning.

How to Get Started: Virtual Workouts with Marietta

If you’re wondering how to add these brain-boosting exercises to your routine, my Virtual Workouts with Marietta membership offers a great starting point. With over 200 mSwing and low-impact aerobic workouts available, you can easily incorporate movement into your day, helping support both physical and cognitive health. Whether your goal is to assist someone with dementia or to keep your own brain sharp, these workouts are designed to be accessible, enjoyable, and effective.

Join the Movement

Incorporating these workouts into your daily routine is simple, with sessions ranging from 20 to 40 minutes, making them suitable for even the busiest schedules. With a variety of workouts to choose from, there’s always something new to keep you motivated and moving.

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