Four exercises to do every week to stave off dementia, according to doctors

A new study from the University of the Andes that involved 10,000 participants has suggested that regular exercise can help stave off dementia, with only a couple of days required each week

A study led has suggested that staying physically active could keep dementia at bay and doctors have now revealed four simple exercises to achieve that.

The research conducted by the University of the Andes, which included 10,000 participants, identified a 10% lower likelihood of developing dementia for those hitting their seventies who regularly exercised compared to inactive individuals. Notably, the study highlighted that exercising “once or twice a week” is enough.

Dr Gary O’Donovan, a British researcher involved with the study, told the Telegraph: “Anyone who exercised at least once or twice a week was found to have this reduction in risk.

This follows with NHS guidance, which cites infrequent exercise as a potential driver for various health problems such as cardiovascular diseases, obesity, and type 2 diabetes, all associated risks for dementia.

It also correlates with evidence suggesting sedentary older adults may face greater cognitive challenges, including impaired memory and thinking.

For those contemplating the optimal types of exercises for fending off dementia, four specific workouts stand out based on scientific scrutiny – ranging from yoga to weightlifting.

1. Aerobic exercise – one hour or two each week

The study itself focused solely on aerobic or ‘cardio’ activities, which encompass pursuits like jogging, cycling, and swimming, and recommended dedicating an hour or two each week to these exercises.

Half of the participants adopted the ‘weekend warrior’ approach, squeezing their workouts into two sessions of 30 to 60 minutes, revealed Dr O’Donovan.

The other half stuck to longer bouts of exercise lasting “chunks of an hour or more”. Intriguingly, the research found no significant difference in dementia risk between the two groups and did not differentiate between those who exercised once or twice.

This leads to the suggestion that merely an hour of aerobic exercise across two days could be enough to reduce dementia risk. For daily exercisers, safer durations are believed to be around 20 minutes.

Devi Sridhar, a professor of global public health at the University of Edinburgh, suggests: “Some guidelines state that people should aim for 20 minutes of exercise every day, but either 10 or 30 could also be sufficient, depending on how vigorous it is.”

2. Yoga, Pilates or tai chi – one weekend session

In addition to typical aerobic exercises, yoga, Pilates, or tai chi practised just once over the weekend may greatly benefit women’s brains.

A 2022 study highlighted the potential of yoga in protecting against grey matter atrophy, while a 2020 study linked it to enhanced cognitive function through better sleep, mood, and neural connectivity.

It’s important to note that these forms of exercise can enhance an individual’s flexibility, which can help combat chronic pain, a condition also linked with dementia.

Prof Sridhar highlighted that many people nationwide struggle with lower back and neck pain, but activities like yoga can “alleviate” this by addressing “imbalances” in the muscle groups.

3. Walking – 4,000 steps or 40 minutes per day

While it’s been suggested that 10,000 steps daily could reduce a person’s dementia risk by a staggering 50%, a 2022 study indicated that individuals aged between 40 and 79 could still reap significant benefits with fewer steps.

The research found that those who walked only 3,800 steps per day, approximately two miles, could see a risk reduction of about 25%. Dr O’Donovan emphasised that exercise is “good” for brain health as it enhances brain chemistry, volume, and function.

4. Weight-lifting – 45 minutes twice weekly

Strength training was revealed in a 2020 study to potentially protect a person’s brain from degeneration in areas vulnerable to Alzheimer’s disease.

The researchers found that just six months of strength training could be enough to shield your brain, with only 45 minutes on two days or half an hour on three days considered sufficient.

Prof Sridhar added that you typically need days between sessions with this type of exercise, and it “doesn’t even have to be in a gym”.

According to the NHS, symptoms of dementia can encompass memory loss, issues with concentration, struggles with everyday tasks, difficulty following conversations, confusion and mood changes.

However, they also emphasised that dementia is not a normal part of ageing and advised anyone worried about their memory to consult their GP.

For further details on dementia, you can visit the NHS website.