Stave off dementia by performing these four exercises a week, doctors say

A new study has suggested that regular exercise can help stave off dementia, with only a couple of days required each week.

The University of the Andes study, which involved 10,000 participants, found that those who exercised often were 10 per cent less likely to have dementia by the time they hit their 70s than people who didn’t exercise.

Yet, it also indicated that those who may struggle to complete daily exercise needn’t worry, as just “once or twice a week” is needed.

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Dr Gary O'Donovan, a British researcher involved in the study, told The Telegraph: “Anyone who exercised at least once or twice a week was found to have this reduction in risk.”

The NHS says a lack of frequent exercise could raise an individual’s risk of cardiovascular disease, obesity and type 2 diabetes, all of which are linked to a heightened risk of dementia.

It also stated that older people who don’t exercise are more likely to experience issues with their cognitive ability, meaning they may have problems with their memory or thinking.

If you’re wondering which types could be best-suited for combating dementia, it’s worth taking a look at the science behind these four specific exercises, from yoga to weight-lifting.

1. Aerobic exercise - one hour or two each week

The study only considered aerobic exercise, commonly referred to as ‘cardio’, which includes things like cycling, running, or swimming.

In the research, roughly half of the participants tended to cram most of their exercise into two days, also known as the 'weekend warrior' style, and said they completed 30 to 60 minutes.

Meanwhile, the second half exercised in "chunks of an hour or more", according to Dr O'Donovan. However, the researchers couldn't find any difference in dementia risk and didn't separate those who exercised just once or twice.

It suggests that just one hour of aerobic exercise over two sessions may be sufficient to lower your risk. If you prefer to exercise every day, 20-minute sessions are viewed as safer.

Devi Sridhar, a professor of global public health at the University of Edinburgh, said: "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 forms of exercise could be particularly beneficial to women, with a 2022 study indicating that yoga may safeguard women's brains from grey matter atrophy, which refers to a decline in grey matter in the brain.

According to a 2020 study, yoga could be beneficial to cognitive functioning, such as attention and verbal memory. It also suggested that it can boost cognitive function via better sleep, mood and neural connectivity.

It's also worth noting that these types of exercise can help improve an individual's flexibility, meaning it can help tackle long-term pain, something that has also been associated with dementia.

Prof Sridhar explained that many people across the country have issues with pain in their lower back and neck, but things like yoga can "alleviate" this by addressing "imbalances" in the muscle groups.

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

Although it has been indicated that 10,000 steps per day could slash a person's risk of dementia by a whopping 50 per cent, a 2022 study suggested that people aged 40 to 79 could still see considerable benefits with less.

It found that those who walked only 3,800 steps per day, which equates to roughly two miles, could see a reduction in the risk of about 25 per cent.

Dr O'Donovan added that exercise is "good" for brain health as it boosts brain chemistry, volume and function.

4. Weight-lifting - 45 minutes twice weekly

A 2020 study revealed that strength training could help safeguard a person's brain from degeneration in parts that are susceptible to Alzheimer's disease.

The researchers discovered that just six months of strength training could be enough to protect your brain, with only 45 minutes on two days or half an hour on three days thought to be sufficient.

Prof Sridhar added you typically require days between session with this form of exercise, and it "doesn't even have to be in a gym".

The NHS says that the symptoms of dementia may include memory loss, concentration issues, difficulties performing regular tasks, problems following a conversation, confusion and changes to mood.

However, it also pointed out that dementia isn't a natural part of ageing and recommended that people seek advice from their GP if they have any concerns about their memory.

For more information on dementia, visit the NHS website.