Two specific types of physical activity have been identified as effective in reducing the likelihood of developing dementia. Engaging in these exercises on a regular basis may decrease the risk of the condition by up to 20 percent.
Dementia, a group of symptoms related to progressive brain function deterioration, currently affects approximately 57 million people globally, with the number expected to rise due to an aging population. While some risk factors for cognitive decline, such as genetics and age, cannot be altered, proactive measures, including regular exercise, can help reduce the risk. Studies suggest that nearly half of dementia cases could be prevented through lifestyle modifications, with consistent exercise being a significant factor.
The Alzheimer’s Society emphasizes that maintaining an active lifestyle is “one of the best things” individuals can do to minimize the risk of dementia. Research indicates that people who exercise regularly may be up to 20 percent less likely to develop dementia than those who don’t.
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The organization’s conclusion is drawn from an analysis of 58 studies on exercise and dementia, with the most significant difference observed between inactive individuals and those who engage in some level of physical activity. Sustaining physical activity, particularly throughout midlife, appears to have the most substantial effect on reducing dementia risk. Even older individuals can lower their dementia risk with habitual physical exercise.
The impact of physical activity on dementia primarily focuses on aerobic exercises, also known as cardio, which includes activities that elevate the heart rate. Furthermore, the importance of strength training as another crucial form of exercise is underscored.
Research has found that engaging in strength training can safeguard brain regions susceptible to Alzheimer’s disease for up to a year. Cardiovascular exercises are essential for maintaining heart, lung, and circulatory system health, all of which benefit the brain. These exercises can be either moderate intensity or vigorous and encompass activities such as brisk walking, gardening, and lifting weights.
The Alzheimer’s Society experts recommend incorporating strength-building activities into the routine at least two days each week. These activities include heavy gardening, lifting weights, using resistance bands, bodyweight exercises, dancing, yoga, tai chi, and pilates. Exercises that combine aerobic and strength-building elements include football, circuit training, running, netball, basketball, hockey, martial arts, and climbing stairs or hills.