Why Exercise Is Important for Preventing Dementia
Physically active people have a lower risk of cognitive decline and dementia. Learn the biological mechanisms, the best exercises for seniors, WHO recommendations, and safe exercise tips for older adults.
Senior adults exercising together outdoors – walking and gentle exercise to prevent dementia
Why Exercise Is Important for Preventing Dementia
Exercise is often associated with heart health and physical fitness. Yet in recent decades, researchers have found that physical activity also plays an important role in maintaining brain health and cognitive function.
Various studies show that people who are physically active have a lower risk of experiencing cognitive decline and dementia compared to those who are less active.
Physical activity helps:
- increase blood flow to the brain;
- strengthen connections between nerve cells;
- reduce inflammation; and
- improve cardiovascular health.
According to the World Health Organization (WHO), regular physical activity is one of the lifestyle factors that can help lower the risk of dementia.
How Does Exercise Help Brain Health?
Exercise provides a range of biological benefits that contribute to brain health.
1. Increasing Blood Flow to the Brain
When a person exercises, the heart pumps blood more rapidly, increasing blood flow throughout the body — including to the brain. Good blood flow helps supply the oxygen, nutrients, and energy that nerve cells need to function well.
2. Stimulating Brain Cell Growth
Research shows that exercise can increase the production of Brain-Derived Neurotrophic Factor (BDNF) — a protein that helps the growth of new nerve cells, strengthens connections between neurons, and improves learning ability and memory. This factor plays an important role in maintaining cognitive function.
3. Reducing the Risk of Cardiovascular Disease
Many dementia risk factors are related to vascular health, including hypertension, diabetes, high cholesterol, and obesity. Exercise helps reduce the risk of these conditions, which in turn also helps protect brain health.
4. Reducing Stress and Depression
Physical activity can increase the production of hormones associated with feelings of happiness, such as endorphins and serotonin. These hormones help reduce stress and improve mood. Good mental health also plays an important role in maintaining cognitive function.
Types of Exercise That Are Good for Older Adults
Not all exercise needs to be intense to benefit brain health. Even light physical activity performed regularly can provide significant benefit. Here are some types of exercise suited to older adults.
1. Walking
Walking is one of the simplest and safest physical activities for older adults. The benefits include improving heart health, increasing blood flow to the brain, and improving balance. Walking for 30 minutes a day can already provide significant health benefits.
2. Senior Exercise (Senam Lansia)
Senior exercise programmes are specially designed to help maintain flexibility, muscle strength, and balance. The gentle movements make this activity suitable for a wide range of physical ability levels. Group exercise also provides an opportunity for social interaction.
3. Yoga
Yoga helps improve flexibility, balance, and relaxation. Beyond its physical benefits, yoga also helps reduce stress and improve concentration.
4. Swimming
Swimming is an excellent form of exercise because it provides a full-body workout with low impact on the joints. This activity is particularly suitable for older adults who have joint problems or arthritis.
5. Dancing
Dancing is a combination of physical activity, coordination, and mental stimulation. Several studies show that dancing can help improve cognitive function in older adults. It is also a fun and social activity.
How Much Exercise Is Needed?
According to the World Health Organization, adults including older adults are recommended to undertake:
- 150 minutes of moderate-intensity physical activity per week, or
- 75 minutes of vigorous-intensity physical activity per week.
This activity can be divided into several sessions throughout the week. In addition, balance and muscle-strengthening exercises are also recommended to help prevent the risk of falls.
Safe Exercise Tips for Older Adults
Before starting an exercise programme, there are several things to consider.
Consult a Doctor
Older adults with certain health conditions should consult a doctor first before beginning.
Start Gradually
Begin with light activity and increase the intensity gradually over time.
Choose Enjoyable Activities
Exercise is easier to sustain as a routine when the activity is genuinely enjoyable.
Pay Attention to Safety
Wear comfortable footwear and choose a safe environment for exercising.
Combining Exercise with Social Activity
Exercise can also be an opportunity to socialise. Examples include walking with friends, joining exercise classes, and participating in a sports community. These activities benefit not only physical health but also mental health.
The Relationship Between Exercise and Dementia Prevention
Although exercise cannot fully prevent dementia, research shows that physical activity can help lower the risk of dementia, slow cognitive decline, and improve quality of life. For this reason, exercise is an important part of a brain-healthy lifestyle.
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References (Daftar Pustaka)
- World Health Organization (2023). Dementia Fact Sheet.
- Livingston, G., et al. (2020). Dementia Prevention, Intervention, and Care. The Lancet.
- Erickson, K. I., et al. (2011). Exercise Training Increases Size of Hippocampus and Improves Memory. Proceedings of the National Academy of Sciences.
- National Institute on Aging (2023). Exercise and Physical Activity for Older Adults.
Exercise cannot fully prevent dementia, but it can help lower the risk and slow cognitive decline. Through mechanisms such as increasing blood flow to the brain, BDNF production, reducing inflammation, and improving cardiovascular health, regular physical activity is proven to contribute to long-term brain health.
WHO recommends 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous-intensity activity per week. This can be divided into several sessions — for example, around 30 minutes of moderate-intensity activity per day, five days a week. Balance and muscle-strengthening exercises are also recommended to help prevent the risk of falls.
Exercise types that are good for older adults include: walking (simple, safe, and proven beneficial at 30 minutes a day), senior exercise programmes (maintaining flexibility and balance while socialising), yoga (flexibility, relaxation, and stress reduction), swimming (full-body workout with low joint impact), and dancing (a combination of physical activity, coordination, and cognitive stimulation).
BDNF (Brain-Derived Neurotrophic Factor) is a protein that supports the growth of new nerve cells, strengthens connections between neurons, and improves learning and memory. Exercise has been shown to significantly increase BDNF production in the brain. Research by Erickson et al. (2011) even found that physical training can increase the size of the hippocampus — the area of the brain critically important for memory.
Recommended steps: (1) consult a doctor first if you have any specific health conditions; (2) begin with light activity such as walking for 15–20 minutes and increase intensity gradually; (3) choose activities you genuinely enjoy so they are easier to maintain as a routine; and (4) pay attention to safety — wear comfortable footwear and choose a safe environment for exercising.