A team of researchers at Johns Hopkins University found that up to 35 minutes of moderate-to-vigorous physical activity (MVPA) every week is associated with a 41 percent drop in dementia risk, compared to those who didn’t exercise at all. And this is true even for frail older adults.
There were other encouraging findings. Even the oldest among us can reduce dementia risk by increasing our weekly activity, and even just a few minutes of exercise per day can have protective effects for brain health.
How was the research conducted?
The researchers analyzed data on nearly 90,000 adults living in the UK, with a median age of 63, across an average of 4.4 years. Data was logged using dedicated activity trackers worn on the wrist, which logged movement over time. By also recording which participants went on to develop dementia, the researchers could link activity with dementia risk
What were the findings?
The chart above shows the risk of dementia as a function of exercise. It concludes that:
- 35 mins of exercise per week reduces your dementia risk by 41%
- 35-70 mins of exercise per week reduces your dementia risk by 60%
- 70-140 mins of exercise per week reduces your dementia risk by 63%
- 140+ mins of exercise per week reduces your dementia risk by 69%
“Our findings suggest that increasing physical activity, even as little as five minutes per day, can reduce dementia risk in older adults,” says Johns Hopkins epidemiologist Amal Wanigatunga.
He goes on to say that “even frail or nearly frail older adults might be able to reduce their dementia risk through low-dose exercise.”
Additionally, “a growing body of evidence (suggests) that some exercise is better than nothing, especially with regard to an aging-related disorder that affects the brain that currently has no cure.”
Takeaway
There are lots of factors at play, from diet to genetics, so this research doesn’t prove direct cause and effect, but it does suggest exercise and brain health are closely linked (as we’ve discussed in previous articles).
More importantly, it shows that anyone at any stage of life can benefit from almost any level of additional exercise. So if you feel like you’re not exercising as much as you should, this is your wake up call. It’s never too late to start.
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