The #1 Best Workout for Dementia Prevention, According to a Neurophysiologist

Leigh Weingus
·3 min read
20

According to the World Health Organization (WHO), 55 million people are currently living with dementia worldwide. Every year, there are 10 million new cases.

In other words, dementia is a common problem and one that mostly affects older individuals. While medical advances have been made in recent years—including the approval of Leqembi, the first FDA-approved drug that may slow the progression of the disease—as with most diseases, the best thing to do is try to prevent it in the first place.

To be clear, there's nothing any one person can do to 100 percent prevent dementia. But there are some lifestyle changes that can be helpful, including regular exercise.

Why Exercise Helps With Dementia Prevention

According to the results of 11 different studies conducted over the years, regular exercise can reduce the risk of developing dementia by about 30 percent. That number goes up to 45 percent when talking about Alzheimer's specifically.

But why is exercise so helpful for lowering dementia risk? "Exercise prompts the release of certain proteins called myokines, which can exert protective effects on brain cells, thereby potentially reducing dementia risk," explains Louisa Nicola, MMed, BSc, a neurophysiologist, brain coach and advisor for Momentous. "In addition, exercise can lead to positive changes in brain structure and function, which in turn supports cognition."

And even if someone is already living with dementia, exercise may help slow the progression: A study out of the University of Kansas found that some participants with Alzheimer’s actually increased memory test scores after exercising regularly. They were even able to increase the size of their hippocampus, a part of the brain that's crucial for learning and memory.

Related: The Best Resistance Workout for People Over 50, According to Personal Trainers

The Best Type of Exercise for Dementia Prevention

Nicola says that if you're going to engage in one kind of exercise for dementia prevention, resistance training is the most important. "Resistance training, specifically at about 80 percent of one's maximum single repetition, is highly effective for promoting cognitive function," she says.

Some examples of resistance training worth trying include deadlifts, squats or planks.

With that in mind, a combination of aerobic exercise and resistance training is ideal, according to Nicola. "For individuals aiming to prevent dementia, a blend of aerobic exercise and resistance training could be beneficial," she says. "Consistent aerobic exercise, such as walking or cycling, can also stimulate brain health, with an emphasis on regularity and maintaining a moderate intensity."

Related: These Are the Most Commonly Missed Early Signs of Dementia

Other Strategies for Preventing Dementia

Of course, exercise isn't the only strategy for dementia prevention. There are quite a few other lifestyle changes people can make to lower their risk, according to Nicola. "Additional dementia prevention strategies include maintaining good sleep hygiene, as quality sleep is crucial for brain health and memory consolidation," she says. "Regularly supplementing with omega-3 fatty acids and B vitamins can support brain health, as they play essential roles in brain function and structure."

Related: 5 Best Supplements to Help Prevent Dementia

Also, remember that lifestyle factors like maintaining a balanced diet, staying mentally active and having regular social interactions can also contribute to maintaining cognitive health in the long run.

While there's no one tried-and-true tip for complete dementia prevention, there's quite a bit you can do to lower your risk—and that can start with some good old-fashioned resistance training.

Next up: This Is the #1 Habit to Reduce Dementia Risk

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