Ever get worried that you could lose your memory as you get older, just like it happens in movies and TV? That’s dementia, and it’s usually a major symptom of Alzheimer’s disease, and is a common hallmark of old age.
Not to worry, as the active among us can fight the chances of dementia ever taking hold in our lives, according to a new study from Johns Hopkins. And it seems the chances of beating it back may not always be too late.
Researchers from the Johns Hopkins Bloomberg School of Public Health did a study on nearly 90,000 adults in the UK, published earlier this year, that showed an association between moderate to vigorous exercise and a 41 percent lower risk of developing dementia, even among older adults who may be frail. The study showed that as little as 35 minutes per week was enough to fight the risk; that’s really as little as five minutes per day.
While the relatively short amount of time needed is good news for anyone who may find it hard to get up and move, the study also found that the more exercise was done, the more dementia risk decreased. The researchers had the numbers: it was a 60 percent lower risk for 35 to 69.9 minutes of activity per week, 63 percent lower for 70 to 139.9 minutes per week, and 69 percent lower for more than 140 minutes per week.
While the relatively short amount of time needed is good news for anyone who may find it hard to get up and move, the study also found that the more exercise was done, the more dementia risk decreased
“Our findings suggest that increasing physical activity, even as little as five minutes per day, can reduce dementia risk in older adults,” says study lead author Amal Wanigatunga, PhD, MPH, assistant professor in the Bloomberg School’s Department of Epidemiology and core faculty member at the Johns Hopkins Center on Aging and Health.
It’s worth noting that the study suggests moderate-to-vigorous physical activity to reap its potential dementia-beating effects. That means one can’t just go slow and easy; the heart has to get pumping a little bit with movements such as brisk walking, jogging, swimming, easy cycling, and even dancing—the titas and lolas gathering for their regular Zumba classes have the right idea.
“[These findings add] to a growing body of evidence that some exercise is better than nothing, especially with regard to an aging-related disorder that affects the brain that currently has no cure,” lead author Amal Wanigatunga added
For those who can still handle it, vigorous exercise includes running, intense cycling and dancing, hiking, hard lifting, and anything that gets the blood really flowing. The good thing is with the suggested minimum of at least 35 minutes a week, you can spread out your workouts as much as you want, so long as you remember to do them.
And if you’re new to exercise, always remember to start small and light before progressing and ramping up your intensity. You won’t want to shock your body and possibly turn yourself off to the idea of working out at all.
Meanwhile, although the researchers have found strong links that do suggest exercise can help fight dementia, they also admit that more study needs to be done on this hypothesis. Still, any amount of exercise per week that’s more than zero will always be welcome, and your body and mind will thank you for it.
“[These findings add] to a growing body of evidence that some exercise is better than nothing, especially with regard to an aging-related disorder that affects the brain that currently has no cure,” Wanigatunga added.
