A stationary life could potentially increase the likelihood of developing dementia.
Moderate-intensity cardiovascular exercise, such as brisk walking, cycling, or swimming, can significantly lower the risk of dementia. According to recent research, this protective effect is attributed to a combination of improved vascular health, increased brain plasticity, neurochemical regulation, and reduction of dementia-related risk factors.
One of the primary mechanisms by which exercise reduces dementia risk is through improved vascular function and blood flow to the brain. Cardiovascular exercise enhances the function and health of blood vessels, promoting better cerebral blood flow, which is essential for delivering oxygen and nutrients to brain tissue. This improvement in vascular health reduces the risk factors associated with dementia, such as stroke and vascular injury to the brain.
Regular physical activity is also linked to the preservation of brain volume, particularly in regions vulnerable to age-related decline, such as the hippocampus. This region supports memory and cognitive function, and exercise promotes neurogenesis and protects against neurodegeneration.
Exercise also enhances neuromodulation via subcortical systems, such as the locus coeruleus and ventral tegmental area, which regulate attention, learning, and memory. This neuromodulation supports cognitive resilience and brain reserve against dementia pathology.
Furthermore, exercise induces beneficial hormonal changes, reduces systemic inflammation, and stimulates tissue repair, creating a physiological environment that protects against cognitive decline. One such hormone is brain-derived neurotrophic factor (BDNF), increased levels of which may also play a role in reducing the risk of dementia, as physical activity is known to enhance BDNF.
A recent study published in a leading journal has also highlighted the link between sedentary behavior and incident dementia in older adults. Dr. Sinvani, a geriatric hospitalist, emphasised that a sedentary lifestyle increases a person's risk of chronic conditions such as high blood pressure, heart disease, diabetes, and obesity, which are known to be risk factors for dementia.
To reap the benefits of exercise, it's important to engage in moderate-intensity cardiovascular exercise for around 30 minutes per day. This activity level could help prevent cognitive decline and lower dementia risk. Enjoyable activities are easier to sustain and can serve as both physical activity and social interactions, which have also been shown to reduce the risk for dementia.
However, it's crucial to discuss a physical activity plan with a physician or primary care provider before starting, especially for those with existing high blood pressure or heart disease. It's also important to start gradually and increase activity as tolerated. Being mindful of all movement and sedentary behaviours across all waking hours is important, as too much sitting can counterbalance the positive effects of exercise.
Short bursts of "exercise snacks" at regular intervals can help reduce overall sitting time. More rigorous research is needed to better understand the link between inactivity and dementia risk. In conclusion, moderate-intensity cardiovascular exercise is a powerful tool in reducing the risk of dementia, offering benefits for vascular health, brain structure, neurochemical regulation, and hormonal balance.
- Improved vascular health, a key factor in reducing dementia risk, is achieved through moderate-intensity cardiovascular exercise, which enhances the function and health of blood vessels, promoting better cerebral blood flow.
- Regular physical activity is linked to the preservation of brain volume, particularly in regions vulnerable to aging, such as the hippocampus, thereby supporting memory and cognitive function.
- Exercise also induces beneficial hormonal changes, reducing systemic inflammation, and stimulating tissue repair, creating a physiological environment that protects against cognitive decline and dementia-related risk factors.
- A sedentary lifestyle, characterized by prolonged periods of inactivity, increases the risk of chronic conditions such as high blood pressure, heart disease, diabetes, and obesity, which are known to be risk factors for dementia.
- Engaging in moderate-intensity cardiovascular exercise for around 30 minutes per day could help prevent cognitive decline and lower dementia risk, while enjoyable activities can serve as both physical activity and social interactions, further reducing the risk for dementia.
- For individuals with existing high blood pressure or heart disease, it's crucial to discuss a physical activity plan with a physician or primary care provider before starting any exercise regimen, and to start gradually and increase activity as tolerated, while being mindful of all movement and sedentary behaviours across all waking hours to avoid counterbalancing the positive effects of exercise.
