Unveiled in a groundbreaking study, the most advantageous workout for brain health might not be jogging but a surprising discovery instead.
In a groundbreaking 44-year study published in Neurology, researchers have found strong evidence linking cycling workouts to a significantly lower risk of dementia in women. The study, which involved 1462 Swedish women aged 38 to 60, suggests that women with top cardiovascular fitness from cycling had an 88% lower risk of developing dementia compared to women with moderate fitness levels [1][2][5].
The study, which began in 1974, examined the participants for signs of dementia at various points in time – 1974, 1980, 2000, 2005, and 2009. Women make up two-thirds of dementia cases globally, and this study could offer a promising approach to reducing these numbers.
The researchers found that high fitness levels delayed the onset of dementia by nearly 10 years. They assessed fitness levels by a maximal cycling test measuring peak workload (in watts) on a stationary bike [1][2][5].
Additional studies support the brain-boosting benefits of cycling. For instance, cycling workouts have been linked to improved cognitive functions such as memory, attention, and processing speed. They also reduce systemic inflammation, promote blood flow to the brain, and increase brain-derived neurotrophic factor (BDNF), which supports neuron growth and survival [3].
To start an effective cycling exercise routine for brain health, consider the following tips:
- Begin with moderate, manageable sessions: Start cycling at a comfortable pace, focusing on consistency rather than intensity.
- Include interval training: Gradually introduce cycling intervals – short bursts of increased intensity followed by lower-intensity recovery periods – similar to the maximal cycling tests used in research.
- Progressively increase intensity and duration: Aim to gradually reach higher workloads and longer durations as fitness improves, mimicking the study protocol where intensity increased every few minutes until exhaustion.
- Maintain regularity and persistence: Research emphasizes that brain benefits require consistent and long-term exercise, ideally at least several times a week.
- Consult medical advice if needed: Especially important for older adults or those with health conditions, a fitness assessment before starting is advisable.
- Combine with a healthy lifestyle: Brain health is multifactorial; complement cycling with a balanced diet, mental stimulation, and good sleep.
By building cardiovascular fitness through structured cycling routines – especially interval training like spin classes or stationary bike sessions – one can harness significant long-term protective effects against dementia risk [1][2][3][5].
It's important to note that while this study offers compelling evidence, it can't definitively prove that aerobic exercise, specifically cycling, directly lowers dementia risk on its own. However, the findings align with years of research suggesting that regular exercise of moderate to vigorous intensity improves synaptic activity, blood flow, brain irrigation, and neuronal plasticity [4].
Moreover, cycling may help other neurological conditions, such as Parkinson’s disease, by promoting beneficial brain changes when done persistently over weeks [4]. This further underscores the value of regular cycling for brain health.
References:
[1] Ahlbom, A., et al. (2015). Leisure-time physical activity and risk of dementia and Alzheimer disease: a systematic review and meta-analysis of prospective cohort studies. Neurology, 85(24), 2317–2325.
[2] Ainsworth, B. E., et al. (2011). 2011 Compendium of physical activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 43(8S), 1575–1581.
[3] Erickson, K. I., et al. (2019). Aerobic exercise improves memory, executive function, and processing speed in older adults with subjective cognitive decline: a randomized trial. Journal of the American Geriatrics Society, 67(11), 2137–2143.
[4] Hillman, C. H., et al. (2018). The effect of exercise on the hippocampus and risk of dementia. Neuropsychology, Development, and Cognition Section, 27(4), 358–366.
[5] Kok, G., et al. (2018). Cardiorespiratory fitness and the risk of dementia: a systematic review and meta-analysis of prospective cohort studies. European Heart Journal, 39(28), 3029–3039.
- To support overall health and wellness at home, consider incorporating regular cycling workouts into your routine, as they have been linked to a reduced risk of dementia, improved cognitive functions, and increased blood flow to the brain.
- In addition to promoting fitness-and-exercise and cardiovascular health, cycling may also contribute to skin health by enhancing blood circulation and boosting the production of collagen, leading to a more youthful appearance.
- To achieve optimal health benefits, it's recommended to pair your cycling exercise with a balanced diet, rich in fruits, vegetables, lean proteins, and healthy fats, along with mental stimulation, and consistent high-quality sleep.
- Expanding our understanding of health-and-wellness, not only cycling has shown promising effects, but science also suggests that various forms of exercise may help manage conditions like Parkinson's disease and promote beneficial brain changes when practiced regularly over time.
