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Breaking a sweat at the gym or elsewhere has the potential to significantly reduce your risk of being diagnosed with dementia, according to researchers at the Johns Hopkins University.
Just 35 minutes of moderate to vigorous physical activity each week is linked to a 41% lower risk of developing dementia over a four-year period, according to the recent study. That’s compared to a baseline of no activity.
The researchers note that the benefits even extend to frail adults who are at greater risk for poor health outcomes.
And the more you exercise, the greater the benefit. The risk of a dementia diagnosis dropped by:
- 60% for those who log 35 to 69.9 minutes of physical activity each week
- 63% for those who exercise 70 to 139.9 minutes weekly
- 69% for those who exercise 140 minutes or more per week
For the study, researchers analyzed data on nearly 90,000 adults from the United Kingdom who wore activity trackers on their wrists for a week. The researchers then tracked participants for an average of 4.4 years.
Most of the participants were in their 50s or older.
The study was published in the Journal of the American Medical Directors Association. In a summary of the findings, study lead author Amal Wanigatunga — assistant professor in the Bloomberg School’s Department of Epidemiology — says:
“Our findings suggest that increasing physical activity, even as little as five minutes per day, can reduce dementia risk in older adults. This adds to a growing body of evidence that some exercise is better than nothing, especially with regard to an aging-related disorder that affects the brain that currently has no cure.”
The researchers acknowledge that the minimum amount of activity necessary to reduce dementia risk remains unclear.
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More than 6 million Americans have dementia, and it’s estimated that 42% of people who are older than 55 will develop the disease at some point, according to the National Institutes of Health.
Because the U.S. population is aging, it’s projected that new cases of dementia will double by 2060.
Unfortunately, less than half of adults in the U.S. get as much aerobic exercise as the government recommends. The current recommendation is for one of the following:
- At least 2.5 hours to 5 hours a week of moderate-intensity aerobic physical activity
- At least 1.25 hours to 2.5 hours a week of vigorous-intensity aerobic physical activity
- An equivalent combination of moderate- and vigorous-intensity aerobic activity
These guidelines apply to all adults, including older ones — and chronic health conditions should not necessarily be considered an excuse. As the U.S. Department of Health and Human Services puts it:
“When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.”
Your diet can also have an impact on your risk of developing dementia. Learn more in “This Beloved Protein Is Tied to Dementia — But 3 Alternatives Lower the Risk.”
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