Doctors say ‘perform just four exercises a week to help stave off dementia’

A recent study suggests that regular exercise could be crucial in preventing dementia, requiring only a few days of commitment each week. The University of the Andes’ research, which involved over 10,000 participants, discovered that frequent exercisers were 10% less likely to develop dementia by their 70s compared to non-exercisers. For those who find daily physical activity challenging, exercising “once or twice a week” was deemed sufficient, as per the research. British researcher Dr Gary O’Donovan shared insights from the study, highlighting that individuals who exercised at least once or twice a week experienced a reduction in dementia risk.

The NHS has cautioned against a lack of exercise, as it can increase the risk of cardiovascular disease, obesity, and type 2 diabetes, all of which could contribute to a higher risk of dementia. In addition to physical health risks, insufficient exercise can also impact cognitive functions, leading to difficulties with memory or thinking, particularly in older individuals. The study recommends several types of exercises to combat dementia, including aerobic exercise such as cycling, running, or swimming for one to two hours each week. The study noted that even one hour of aerobic exercise spread over two sessions could lower the risk of dementia, with 20-minute daily sessions considered beneficial for daily exercisers.

Other recommended exercises include yoga, Pilates, or tai chi once a week, as these activities have been shown to protect brain health and cognitive functions, especially in women. Walking 4,000 steps or 40 minutes per day and weight-lifting for 45 minutes twice weekly were also highlighted as beneficial exercises for brain health. These exercises have been linked to reducing the risk of dementia and protecting against brain degeneration associated with conditions like Alzheimer’s disease.

The NHS outlined common symptoms of dementia, including memory loss, concentration issues, challenges with daily tasks, confusion, and mood changes. While dementia is not a normal part of ageing, seeking medical advice from a GP if experiencing concerning memory issues is recommended. Regular exercise, as suggested by the study, can play a vital role in reducing the risk of dementia and maintaining brain health.

In summary, the study underscores the importance of incorporating regular exercise into one’s routine to help prevent dementia. The findings suggest that even exercising once or twice a week can significantly decrease the risk of developing dementia in later years. By engaging in activities like aerobic exercise, yoga, walking, and weight-lifting, individuals can not only improve their physical health but also protect their cognitive functions and reduce the likelihood of dementia. It is crucial for individuals, especially older adults, to prioritise exercise as a proactive measure for brain health and overall well-being.