A new study has suggested that a modest amount of regular exercise could be key to fending off dementia, and it requires just a few days of commitment each week. According to research from the University of the Andes, which assessed over 10,000 participants, frequent exercisers were found to be 10 per cent less likely to develop dementia by their 70s compared to non-exercisers.
For those who find daily physical activity challenging, there’s good news. The study highlighted that exercising “once or twice a week” is sufficient. In a discussion with The Telegraph, British researcher Dr Gary O’Donovan shared insights from the study, stating that anyone who exercised at least once or twice a week showed a reduction in the risk of developing dementia.
The NHS warns against a lack of exercise as it can increase the threat of cardiovascular disease, obesity, and type 2 diabetes, all of which may lead to an increased risk of dementia. Not only does physical health suffer due to insufficient exercise, but cognitive functions are also impacted, with older individuals skipping workouts being more prone to memory or thinking difficulties, according to NHS findings.
Regarding types of exercise that might combat dementia, various forms have been suggested, including yoga, weight-lifting, and aerobic exercise. The study recommends four specific exercises that could be beneficial. These include aerobic exercise for an hour or two each week, yoga, Pilates, or tai chi for one weekend session, walking 4,000 steps or 40 minutes per day, and weight-lifting for 45 minutes twice weekly.
Aerobic exercise, often referred to as ‘cardio’, such as cycling, running, or swimming, has shown positive effects in reducing dementia risk. Professor Devi Sridhar from the University of Edinburgh mentioned that these exercises could be especially beneficial for women. Additionally, walking and weight-lifting have been found to have cognitive benefits and protect against brain degeneration, respectively.
In conclusion, regular exercise, even in moderate amounts and a few times a week, can play a significant role in staving off dementia. Incorporating a variety of exercises into one’s routine, such as aerobic activities, yoga, walking, and weight-lifting, can contribute to overall brain health and reduce the risk of developing cognitive impairments as individuals age. It is essential to consult with healthcare professionals for personalised exercise recommendations to promote brain health and overall well-being.