Recent studies have revealed that engaging in two specific types of physical activity can significantly lower the likelihood of developing dementia. Regular participation in these exercises may reduce the risk of this debilitating condition by up to 20 percent. Dementia, a syndrome characterized by the progressive deterioration of brain function, currently affects an estimated 57 million individuals worldwide, with this number projected to rise due to an aging population.
While certain risk factors for cognitive decline, such as genetics and age, are beyond our control, there are proactive measures we can adopt to mitigate the risk. Research indicates that nearly half of all dementia cases could potentially be prevented through specific lifestyle changes. Among these, consistent exercise stands out as a vital strategy for brain health. The Alzheimer's Society emphasizes that maintaining an active lifestyle is one of the most effective ways to reduce the chances of developing dementia.
The organization highlights that individuals who engage in regular exercise are up to 20 percent less likely to develop dementia compared to those who lead a sedentary lifestyle. This conclusion is supported by an analysis synthesizing findings from 58 studies focused on the connection between exercise and dementia risk. Notably, the most significant difference was observed between inactive individuals and those who incorporated any level of physical activity into their daily routines.
According to the report, sustaining physical activity throughout midlife appears to have the most substantial impact on reducing dementia risk. Evidence suggests that older adults can also benefit from regular physical exercise to lower their risk of cognitive decline. One particular study highlighted in the report found that older individuals who were the least active—falling within the bottom 10 percent of exercise frequency—were more than twice as likely to develop Alzheimer's disease compared to their more active peers in the top 10 percent.
Research on the effects of physical activity on dementia primarily highlights aerobic exercises, commonly referred to as cardio. These exercises elevate the heart rate and can range from sports and running to everyday activities like house cleaning, gardening, or brisk walking. A 2021 study published in BMC Geriatrics found that older adults who frequently engaged in household chores exhibited increased grey matter volume in the brain compared to those who were less active.
Additionally, the Alzheimer's Society has emphasized the importance of strength training as another crucial form of exercise. The organization states that combining different types of activities can help reduce dementia risk effectively. Research from 2020 supports this notion, revealing that six months of strength training, such as weight lifting, can protect brain regions particularly vulnerable to Alzheimer's disease for up to a year afterward.
Aerobic exercises are essential for maintaining the health of the heart, lungs, and circulatory system, all of which contribute to brain health. These activities can be categorized into moderate and vigorous intensity, with moderate activities increasing breathing rate and body temperature, while vigorous activities lead to sweating and shortness of breath. Examples of moderate aerobic exercises include:
Brisk walking Gentle swimming Water aerobics Hiking Dancing Cycling at a gentle pace Playing doubles tennis Pushing a lawnmower Painting and decoratingMore intense aerobic workouts include:
Running or jogging Cycling quickly or on an incline Swimming at a fast pace Playing singles tennis Participating in aerobics or spinning classesStrength-building activities target major muscle groups, including those in the legs, back, abdomen, shoulders, and arms. The Alzheimer's Society recommends integrating strength exercises into your routine at least two days each week. Strength-building activities can include:
Heavy gardening tasks like digging and shoveling Lifting weights or other heavy objects at home, such as cans or bulky books Using resistance bands Bodyweight exercises, like push-ups and sit-ups Dancing Yoga, tai chi, and pilatesExercises that combine both aerobic and strength-building elements include football, circuit training, running, netball or basketball, hockey, martial arts, and climbing stairs or hills.
Incorporating both aerobic and strength-building exercises into your routine is not only beneficial for physical health but also plays a critical role in reducing the risk of dementia. By embracing an active lifestyle, individuals can take proactive steps to protect their cognitive health as they age.
