Dementia is a general term describing a decline in mental ability severe enough to interfere with daily life. It is a progressive disorder that affects memory, thinking, and social abilities.

Dementia can be caused by various diseases or conditions, including Alzheimer’s disease, Parkinson’s disease, alcoholism, and head injury. The good news is that there are ways to lower the risks of developing dementia, and regular physical exercise is one of them. Here are some fitness activities that can help you lower your dementia risks:.

1. Brisk Walking

Walking is an excellent exercise that requires no equipment and can be done anywhere at any time. Brisk walking can help improve cardiovascular health, strengthen muscles, and lower the risks of chronic diseases, including dementia.

According to a study published in Neurology, people who walked 72 blocks or more per week had a 28% lower risk of developing dementia compared with those who walked less than 72 blocks per week.

2. Cycling

Cycling is a low-impact exercise that can help improve cardiovascular health, reduce joint pain, and lower the risks of chronic diseases, including dementia.

According to a study published in the Journal of Alzheimer’s Disease, older adults who cycled for six months showed improved cognitive function compared with those who did not exercise. Cycling can be done outdoors or indoors on a stationary bike.

3. Swimming

Swimming is a full-body exercise that can help improve cardiovascular health, strengthen muscles, and reduce stress.

According to a study published in the International Journal of Aquatic Research and Education, older adults who swam regularly had better cognitive function compared with those who did not exercise. Swimming can be done in a community pool, fitness center, or open water.

4. Dancing

Dancing is a fun exercise that can help improve balance, coordination, cardiovascular health, and cognitive function.

According to a study published in The New England Journal of Medicine, dancing was associated with a reduced risk of dementia compared with other leisure activities. Dancing can be done in a group or alone, and there are many styles to choose from, such as ballroom, swing, salsa, and hip-hop.

5. Yoga

Yoga is a holistic exercise that can help improve flexibility, balance, strength, and mental well-being.

According to a study published in the Journal of Alzheimer’s Disease, practicing yoga for six months improved cognitive function in older adults compared with those who did not exercise. Yoga can be done in a studio, at home, or outdoors, and there are various styles to choose from, such as gentle, restorative, or power.

6. Tai Chi

Tai Chi is a gentle exercise that combines slow, flowing movements with deep breathing and relaxation. It can help improve balance, flexibility, strength, and mental well-being.

According to a study published in the Journal of Alzheimer’s Disease, practicing Tai Chi for six months improved cognitive function in older adults compared with those who did not exercise. Tai Chi can be done in a class or alone, and it requires no equipment.

7. Strength Training

Strength training is a type of exercise that involves resistance or weight training to build muscle mass, bone density, and overall fitness.

According to a study published in the Archives of Gerontology and Geriatrics, older adults who lifted weights for six months showed improved cognitive function compared with those who did not exercise. Strength training can be done in a gym, at home, or with bodyweight exercises.

8. Aerobic Exercises

Aerobic exercises are activities that raise your heart rate and breathing rate, such as jogging, running, jumping, or dancing. They can help improve cardiovascular health, stamina, and mental well-being.

According to a study published in the Proceedings of the National Academy of Sciences, aerobic exercises were associated with increased gray matter volume in the brain, which is a sign of better cognitive function. Aerobic exercises can be done indoors or outdoors, and they can be customized to your fitness level and preferences.

9. Sports

Sports are a fun way to stay active, meet new people, and challenge yourself physically and mentally. Sports can include team sports, such as basketball, soccer, or volleyball, or individual sports, such as tennis, golf, or hiking.

According to a study published in the Journal of Aging and Physical Activity, older adults who played sports regularly showed better cognitive function compared with those who did not exercise. Sports can be done in a community center, park, or gym.

10. Mind-Body Exercises

Mind-body exercises are activities that combine physical movements with mental focus and relaxation, such as meditation, qigong, or Pilates. They can help improve balance, flexibility, strength, and mental well-being.

According to a study published in the International Journal of Neuroscience, mind-body exercises were associated with improved cognitive function and reduced dementia risks. Mind-body exercises can be done in a class, at home, or outdoors.

Conclusion

Regular physical exercise is a simple and effective way to lower the risks of developing dementia and to promote overall health and well-being.

By incorporating some or all of the fitness activities listed above into your routine, you can improve your cardiovascular health, strengthen your muscles, reduce your stress levels, and boost your cognitive function. It is never too late to start exercising, and the benefits can last a lifetime. So, lace up your shoes, grab your bike, or put on your swimsuit and start moving!.