Physical activity may help reduce your risk of developing dementia, and experts say now is the perfect time to start adding them to your routine.
In a prospective cohort study published in July 2022, the health information of more than 500,000 people without dementia at the time of recruitment was analyzed for 11 years. Participants were asked to fill out questionnaires detailing their participation in physical activity. Their susceptibility to dementia was also tracked based on family history.
For those who regularly participated in vigorous activities such as sports and sports, the risk of dementia was reduced by 35%. Doing routine chores appeared to reduce the risk by 21%.
Even people with a genetic history linked to a potential risk of dementia can use physical activity to reduce their susceptibility.
However, physical exercise can only be a guarantee for the onset of dementia.
It’s more of a preventive measure to stay healthy before it’s too late, right now, there’s no cure for dementia or Alzheimer’s.
6 exercises to help reduce your risk of dementia
Here are some exercises to consider adding to your routine
1. Walking or Power Walking
2. Ride a bike or exercise bike
3. Swimming
4. run
5. Aerobic exercise equipment, such as elliptical machines
6. Circuit training
What’s good for the heart is also good for the brain
Of the different types of exercise, aerobic exercise contributes the most to brain health and helps you retain memories.
The goal is actually to get your heart rate up for at least 30 minutes, at least three or four times a week.
Moderate aerobic exercise at 70 percent of your maximum heart rate helps your body supply oxygen to the cells within your brain. This provides nutrients to your brain tissue and regulates blood flow.
You can track your heart rate with a heart rate monitor to see if you’ve reached the 70% mark.
Raising your heart rate may require a different movement than the next person, but a good rule of thumb is any exercise that causes you to sweat.
Try changing it up a little and getting you to some mentally stimulating activity. Find a hobby that is active but also continues to help you learn and learn more. And that’s what they found really helps with brain health.
Interacting with others is also associated with positive brain health, and physical activity, plus, we don’t want to disrupt the effect of social stimulation, they go hand in hand. So it’s important to do those two things, and if possible, let them intersect and intertwine.
If you’re older, you can still reap the benefits of exercise, including a possible lower risk of dementia.
It’s never too late to start exercising, start somewhere, anywhere, any day. Start slowly, and work your way up.
