Study finds doing this regularly can lower risk of dementia

Dementia affects millions globally, but research reveals one simple habit could significantly reduce your chances of developing this condition (lower risk of dementia).

The growing impact of dementia

Dementia refers to a group of symptoms linked to cognitive decline and memory loss. It includes diseases like Alzheimer’s.

According to the WHO, around 55 million people currently live with dementia. Due to aging populations, experts estimate this figure could triple by 2050.

Dementia takes a major toll on quality of life and independence. Unfortunately, treatments can only temporarily ease symptoms – there is no cure yet.

Hope from a recent study

With prevalence rising, finding ways to prevent dementia onset is imperative. Excitingly, a large US study published this year offered some promising clues.

Researchers followed nearly 2,000 healthy adults for over a decade. They discovered one lifestyle factor was associated with a striking 32% lower risk of developing dementia.

So what’s the secret to guarding your brain health? Regular physical activity!

Exercise protects cognitive function

Study participants aged 65+ who met recommended exercise levels at the start had dramatically reduced chances of cognitive impairment over the next 12 years.

Interestingly, the benefits were reaped regardless of intensity – even low-to-moderate activity like brisk walking helped cut dementia risk.

Evidence on how exercise shields the brain is still emerging. But effects likely include:

• Boosting blood flow and oxygen to aid neuron growth
• Reducing inflammation and oxidative stress
• Releasing BDNF, a protein that stimulates brain plasticity
• Improving cardiovascular health which benefits brain function

It’s never too late to start

The study assessed physical activity in older adults only. Remarkably, those who were sedentary at baseline but increased activity during the monitoring period gained cognitive benefits too.

This demonstrates it’s truly never too late to start moving. Even small activity increases later in life can shore up the brain against decline.

Experts advise aiming for at least 150 minutes of moderate exercise or 75 minutes of vigorous activity per week.

Balance and coordination matter

Interestingly, the study found activities that challenge and improve balance and coordination offered optimal protection.

Examples include tennis, walking backward, tai chi, and even standing on one leg while brushing teeth.

Along with cardiovascular exercise, try incorporating these kinds of exercises into your routine 2-3 times a week.

Exercise plus healthy habits

While physical activity had the biggest impact, other healthy habits also reduced dementia risk, including:

• Eating a balanced, nutritious diet high in vegetables, fruits and omega-3s
• Staying socially and mentally active with hobbies and learning
• Avoiding smoking and limiting alcohol intake

Combining daily exercise with a healthy lifestyle maximizes your chances of maintaining cognitive wellbeing.

It helps preserve gray matter

One reason exercise shields cognition appears to be by preserving gray matter in the brain.

Gray matter contains neuron cell bodies and declines with age. But MRI scans show people who exercise frequently have greater gray matter volume in dementia-prone areas of the brain.

Making activity a lifelong habit allows you to reap these protective neural effects.

Additional mental health benefits

Along with bolstering cognition, research shows staying active can also:

• Reduce anxiety and depression risk by 26%
• Cut stress levels and improve emotional resilience
• Boost mood through endorphin and dopamine release
• Enhance sleep quality

This all helps support overall mental health and wellbeing.

It’s key for healthy aging

Exercise is arguably the closest thing we have to a “silver bullet” for staying strong in mind and body as we age.

Along with slashing dementia risk, staying physically active helps you maintain mobility, independence and quality of life in senior years.

Adopting an exercise habit at any age sets you up for the healthiest, most vibrant and energized future possible.