Jog (for) your memory: How regular exercise can help reduce dementia risk

Most of us have experienced walking into a room, only to immediately forget why, or frantically searched for lost keys that we swore we had five minutes ago.

Although frustrating, being forgetful often happens as we get older.

However, with an ageing population, more concerning is that we are more susceptible to extreme memory loss in the form of dementia, and cases are on the rise.

The reason?

“People are living longer to ages when dementia is more common and improved health diagnostics, and greater awareness, mean more cases are being identified,” explains Harpreet Sarna, Vitality’s Chief Medical Officer.

Put simply: symptoms of the most common type of dementia, known as Alzheimer’s, are memory loss, difficulties in concentrating and carrying out day-to-day tasks.

“It’s never too late to start making positive lifestyle changes”

Harpreet Sarna, Chief Medical Officer, Vitality 

The number of people living with dementia in the UK by 2030 is predicted to be more than 1 million up from 944,000 in 2023.

Dementia demystified

Medical research tells us that dementia is caused by an abnormal build-up of two proteins: amyloid and tau.

These brain deposits, known as plaques, build-up and cause our cells to tangle. This can make the brain function less effectively and, ultimately, shrink.

Sadly, there is no cure for dementia, meaning that symptoms can get worse as the disease progresses.

But while scientists don’t have a cure – or know exactly why these proteins are involved in the loss of brain cells – the good news is that research shows we can take preventive measures to help avoid a dementia diagnosis in later life: in particular, keeping active.

Exercise for the mind

According to John Hopkins research, even a little bit of physical activity can go a long way in preventing dementia in later life, by helping to break down these fatty brain deposits.

The findings show that as little as 35 minutes of moderate or vigorous exercise every week, compared with zero, could reduce the risk of dementia by 41%.

Happily, that trend continues the more exercise we do. The risk of dementia decreases by 60% when people take part in 35 and up to 70 minutes of exercise on a weekly basis.

The risk of dementia is 63% lower when people take part in 70 minutes and up to 140 minutes of exercise per week, and 69% lower with more than 140 minutes of exercise per week. 

“Most studies show that exercise has a positive impact on outcomes such as memory and cognition”

 Jonny Kibble, Head of Exercise and Physical Activity, Vitality

“Evidence suggests that cardiovascular exercise provides the best results, which is anything that raises your heart rate,” explains Vitality Coach Jonny Kibble.

“So, hit the stairs instead of the escalator, try walking to the shops instead of taking the car, or just get away from your desk every hour for a walk around the block or office. All these things can help to increase blood flow and elevate your heart rate.”

Meanwhile, lead author of the John Hopkins study, Amal Wanigatunga, said that the research “adds to a growing body of evidence that some exercise is better than nothing.

Similarly, Sarna adds: “It’s never too early or too late to start making positive lifestyle changes, but the earlier the better.”

This is true even of older generations. The study found that even ‘frail’ adults could reduce their risk of dementia through low-dose exercise.

So if you’re thinking about getting more active, perhaps give something new a go; whether that’s getting to grips with gardening or starting out at your local parkwalk. 

Reduce your risk

The sad truth is that everyone can develop dementia. Even if you are a fit and active person, you’re not immune from the disease, even though it will significantly reduce your risk.

Other risk factors – aside from a sedentary lifestyle – include age, diet, family history, social isolation, smoking and brain injuries.

“The things we can do to improve our brain health also improve us physically and mentally, so it really is a win-win," says Sarna.

“If you’re a smoker, I'd recommend quitting as the number one priority”

Harpreet Sarna, Vitality's Chief Medical Officer

A review by the Lancet Commission, showed that 45% of dementia cases could be prevented or delayed if people adopted healthier lifestyles.

The study outlined 14 controllable risk factors, including obesity, smoking, depression, loneliness, drinking too much alcohol, high cholesterol levels and, rather surprisingly, untreated sight loss.

It also found that poor blood circulation, which is linked to a bad diet and lack of exercise, can also increase the risk.

Here are 5 tips from Sarna to help reduce your risk of developing dementia:

1. Eating a healthy balanced diet - drink less alcohol and avoid smoking.
2. Do regular exercise and physical activities to raise your heart rate and promote blood flow.
3. Manage associated health conditions, such as diabetes, hypertension, obesity and high cholesterol, as well as possible.
4. Stay socially active and avoid social isolation by joining clubs or support groups or participating in team sports.
5. Keep your brain active with activities, games and hobbies or develop a new skill that challenges you cognitively.

Related: ‘I could go on forever about the mental health benefits of walking’