Experts have pinpointed two forms of physical activity that could dramatically decrease the likelihood of developing dementia. Engaging in these exercises on a regular basis may reduce the risk of the condition by up to 20 per cent.
Dementia is a syndrome, or a group of symptoms, related to the progressive deterioration of brain function. It currently affects approximately 57 million people globally, and this figure is anticipated to grow due to an ageing demographic.
While there are certain risk factors for cognitive decline that we cannot change, such as genetics and age, there are also proactive measures you can take to lessen the risk. Research suggests that nearly half of dementia cases could be avoided through specific lifestyle modifications. Among these preventative strategies is consistent exercise.
The Alzheimer's Society has highlighted that maintaining an active lifestyle is "one of the best things that you can do" to diminish the chances of getting dementia. The organisation stated on its website: "Research has shown that people who take regular exercise may be up to 20 per cent less likely to develop dementia than those who don't take regular exercise."
This conclusion was drawn from an analysis collating the findings of 58 studies on exercise and dementia. The most significant contrast was observed between individuals categorised as inactive compared to those who engage in "some" level of physical activity.
It stated: "Sustaining physical activity throughout midlife also seems to have the best effect on reducing dementia risk." There is evidence indicating that older people can lower their dementia risk with habitual physical exercise as well.
The report from the organisation added: "One study looked at the amount of daily activity of older people. The ones who exercised the least (the bottom 10 per cent) were more than twice as likely to develop Alzheimer's disease as the ones who exercised the most (the top 10 per cent)."
Types of physical exercise
Research into the impact of physical activity on dementia primarily focuses on aerobic exercises. Also known as cardio, it encompasses activities that elevate the heart rate.
However, this isn’t limited to sports or running - everyday tasks such as house cleaning, gardening, or brisk walking also count. A piece of research featured in BMC Geriatrics in 2021 said seniors engaging more frequently in household chores exhibited increased grey matter volume compared to those less active.
Activity around the home was directly linked to larger brain volumes, specifically within the grey matter region, amongst older adults. Furthermore, specialists at the Alzheimer's Society have underscored the importance of strength training as another crucial form of exercise.
They noted: "Each type will keep you fit in different ways. Doing a combination of these activities will help you to reduce your risk of dementia."
This assertion is supported by research from 2020, which discovered that engaging in six months of strength training, such as lifting weights, can safeguard brain regions particularly susceptible to Alzheimer's disease for up to a year afterwards.
Aerobic activity
Cardiovascular exercises are essential for maintaining the health of your heart, lungs, and circulatory system, all of which benefit your brain. These activities can be categorised as either "moderate intensity", which increase your breathing rate and body temperature, or "vigorous", which leads to sweating or shortness of breath after some time.
Moderate aerobic exercises include:
- Brisk walking
- Gentle swimming
- Water aerobics
- Hiking
- Dancing
- Cycling at a gentle pace or on level terrain
- Playing doubles tennis
- Pushing a lawnmower
- Painting and decorating
More intense aerobic workouts encompass:
- Running or jogging swiftly
- Cycling quickly or on an incline
- Swimming at a fast pace
- Playing singles tennis
- Participating in aerobics or spinning classes.
Strength-building activity
This form of exercise targets your major muscle groups, including those in your legs, back, abdomen, shoulders, and arms. The Alzheimer's Society experts recommend incorporating strength-building activities into your routine at least two days each week.
Activities that build strength encompass heavy gardening tasks like digging and shovelling, lifting weights or similar hefty objects at home such as cans or bulky books, using resistance bands, exercises that leverage your body weight like push-ups and sit-ups, dancing, yoga, tai chi, and pilates.
Exercises that combine both aerobic and strength-building elements include football, circuit training, running, netball or basketball, hockey, martial arts, and climbing stairs or hills.
