For many people, a significant motivation for exercising is the knowledge that it will improve the overall quality of their health. Another important thing to know is that it can also reduce your risk of dementia, despite any family history of the disease.

But which activities are best? And how much exercise is enough?

Recent research in neurology has provided some useful information. The New York Times provided a brief summary, and if you’d like to read the research yourself, it’s cited at the end of this post. We read it and will summarize it here (so you don’t have to!)

• In one study, vigorous exercise such as working out or playing sports reduced the risk of developing dementia by 35% (in over 500 people for 11 years, half women).

• Doing regular household activities such as housework and gardening reduced risk by 21%.

• And the good news is that this positive impact was true even for people who had a family history of dementia.

In a review of research on this topic, multiple types of physical activity, including walking, biking, dancing, and group exercises have been found to reduce the two major types of dementia, Alzheimer’s and vascular dementia.

The longer someone has been active, the lower the dementia rates, but even a short amount of time exercising was much better than a sedentary lifestyle.

• Strength training also improves the quality and length of life, according to new research.

• Working out with weights 1-2 times a week increased life expectancy by 40% - a significant improvement over those who did not exercise at all.

• This same study found that aerobic exercise and strength training each improved longevity and overall health, but that a combination of both provided the best protection.

So back to the original questions of which activities are best and how much exercise is enough?

ANY and ALL movement is great, and the more the better.

The American Heart Association recommends a minimum of 150 minutes of cardiovascular exercise per week (e.g. a brisk walk 30 minutes 5 days per week)

A minimum of one weight workout per week will also have a dramatic impact on your overall strength and health.

Action Steps:

1. Whatever your activities of choice are, do them a little bit longer each day.

2. Consider what new activities you might be able to add to your week. Consider activities with friends or family that are sustainable, fun, and will improve the quality of your life - dancing, gardening, golf, pickleball, walking - anything!

3. Start using weights and/or resistance bands at least one time per week if you don’t already, and get help creating a safe program for yourself if you need it.

Articles Used:

Klil-Drori, S., Cinalioglu, K., & Rej, S. (2022). Brain Health and the Role of Exercise in Maintaining Late-Life Cognitive Reserve: A Narrative Review Providing the Neuroprotective Mechanisms of Exercise. The American Journal of Geriatric Psychiatry, 30(4), S72.

Mora, F. (2022). Successful brain aging: plasticity, environmental enrichment, and lifestyle. Dialogues in clinical neuroscience.

Su, S., Shi, L., Zheng, Y., Sun, Y., Huang, X., Zhang, A., ... & Lu, L. (2022). Leisure Activities and the Risk of Dementia: A Systematic Review and Meta-Analysis. Neurology.

Zhu, J., Ge, F., Zheng, Y., Qu, Y., Chen, W., Yang, H., ... & Song, H. (2022). Physical and Mental Activity, Disease Susceptibility, and Risk of Dementia: A Prospective Cohort Study Based on UK Biobank. Neurology.