Physical exercise can be helpful in reducing the risk of developing dementia, and experts say now is the best time to start adding it to your routine.
The health information of more than 500,000 people, who did not have dementia when they were recruited, was analyzed over 11 years to obtain a prospective cohort study published in July 2022. Participants were asked to complete questionnaires detailing their participation in physical activities. Their susceptibility to dementia was also tracked, based on family history.
The risk of developing dementia decreased by 35% for people who regularly participated in vigorous activities such as exercise and sports. And doing regular housework seemed to reduce the risk by 21%.
Even people whose genetic histories were linked to potential dementia risks could use physical activity to reduce their susceptibility, Huan Song, one of the study’s authors, said. New York Times.
However, physical exercise can only be a safeguard against the onset of dementia, according to Dan Jonhenry, franchise business coach and expert trainer for fitness retro.
“It’s more of a preventive measure to stay healthy before it’s too late to do so,” says Jonhenry, “At this time, there is no cure for dementia or Alzheimer’s.”
6 exercises to help reduce the risk of dementia
Here are some exercises to consider adding to your routine, according to Jonhenry and Silky Singh Pahlajani, clinical professor of behavioral neurology and neuropsychiatry at Weill Cornell Medicine.
- Walking or brisk walking
- Riding a bicycle or exercise bike
- Swimming
- Run
- Cardio machines like the elliptical
- circuit training
‘What’s good for the heart is good for the brain’
Of the different types of exercise, cardio may contribute the most to brain health and help you retain your memories, says Pahlajani.
“I always tell my patients, ‘What’s good for the heart is good for the brain,'” says Pahlajani. “The goal really is to get your heart rate up, for at least 30 minutes and at least three to four times a week.”
Doing moderate aerobic exercise at 70% of your maximum heart rate can help your body deliver oxygen to brain cells, says Jonhenry. This feeds nutrients to brain tissues and regulates blood flow, she adds.
You can track your heart rate with a heart rate monitor to determine if you’ve reached the 70% mark.
Getting your heart rate up may require different movements for you than for the next person, but a good rule of thumb is any exercise that breaks a sweat, says Pahlajani.
“Try to switch things up a bit and do mentally stimulating activities that you can do,” Jonhenry says. “Find a hobby that’s active, but also continues to help you learn and know more. That’s what they’re finding really helps with brain health.”
Interacting with others has also been linked to positive brain health, says Pahlajani. “Physical activity, furthermore, we don’t want to undermine the effect of social stimulation, they run in parallel. So it’s important to do both and have them intersect, if possible, and intertwine.”
And if you’re older, you can still reap the benefits of exercise, including possibly reducing your risk of dementia, according to Pahlajani. In fact, the median age of the prospective cohort study participants was around 56 years at the time of recruitment.
“It’s never too late to start exercising,” says Pahlajani, “start somewhere, anywhere, any day. Start slow, then work your way up.”
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