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

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A recent study has suggested that a modest amount of regular exercise could be key to fending off dementia, and it requires just a few days of commitment each week.

According to the University of the Andes' research, which assessed over 10,000 participants, frequent exercisers were found to be 10 per cent less likely to develop dementia by their 70s compared to non-exercisers.

However, for those who find daily physical activity challenging, there's good news. The research highlighted that exercising "once or twice a week" is sufficient.

In conversation with The Telegraph, British researcher Dr Gary O'Donovan shared insights from the study: "Anyone who exercised at least once or twice a week was found to have this reduction in risk."

The NHS warns against a lack of exercise as it can increase the threat of cardiovascular disease, obesity, and type 2 diabetes - all of which may lead to an increased risk of dementia, reports Surrey Live.

Not only physical health, but cognitive functions also get impacted due to insufficient exercise, as per NHS findings, which suggest older individuals skipping workouts are more prone to encountering difficulties with memory or thinking.

Regarding what forms of exercise might best combat dementia, science points towards several types, including yoga and weight-lifting. These four specific exercises have been advised as potentially beneficial:.

1. Aerobic exercise spending an hour or two each week.

It's important to note that the study focused exclusively on aerobic activities often referred to as 'cardio', such as cycling, running, or swimming.

The study revealed that about half of the participants were 'weekend warriors', cramming most of their exercise into two days and completing 30 to 60 minutes, as per Dr O'Donovan's findings. The other half exercised in "chunks of an hour or more".

Despite this, no difference in dementia risk was observed by the researchers, who also did not distinguish between those who exercised just once or twice.

This indicates that even one hour of aerobic exercise spread over two sessions could be enough to reduce your risk. For daily exercisers, 20-minute sessions are considered safer.

Professor Devi Sridhar from the University of Edinburgh commented: "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.

These exercises might be especially good for women, with a 2022 study suggesting yoga helps protect womens brains from grey matter atrophy, which is the reduction of brain cells. A 2020 study also found benefits of yoga for cognitive functions like attention and verbal memory, proposing that it can enhance cognitive function through improved sleep, mood, and neural connectivity.

Exercises such as yoga not only enhance flexibility but can also address long-term pain, which has been linked to dementia, according to Prof Sridhar. He noted that many individuals suffer from lower back and neck pain, but yoga can "alleviate" these issues by correcting "imbalances" in muscle groups.

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

While the golden target of 10,000 steps a day is touted for halving dementia risk, a study from 2022 suggests that even 3,800 steps daily, about two miles, could cut the risk by around 25% for those aged 40 to 79. Dr O'Donovan emphasised that exercise is "good" for brain health, enhancing brain chemistry, volume, and function.

4. Weight-lifting - 45 minutes twice weekly.

Research from 2020 indicates that strength training can protect against brain degeneration in areas vulnerable to Alzheimer's disease. The study found that just six months of strength training could be enough to protect your brain, with sessions of 45 minutes twice a week or 30 minutes three times a week being adequate.

Prof Sridhar pointed out that this type of exercise typically requires rest days in between sessions and "doesn't even have to be in a gym".

The NHS has outlined that symptoms of dementia can encompass memory loss, issues with concentration, struggles with everyday tasks, difficulties in following a conversation, confusion and mood alterations.

However, they've also emphasised that dementia isn't a normal part of ageing and encourage anyone worried about their memory to consult their GP.

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

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