If you’ve been coming to my classes for a bit you would have heard me say ‘brain gym’ from time to time. Now that’s not just me trying to justify my reasons for making you do daft moves (!) but there is a positive correlation between exercise and helping dementia prevention.
Before we explore those correlations, let look at what dementia is.
Dementia is a complex neurological condition that affects millions of people worldwide, often beginning subtly but progressing to a stage where it significantly impacts memory, reasoning, and daily life. While dementia remains without a cure, research has increasingly pointed to lifestyle changes, particularly regular exercise, as powerful tools for reducing the risk of developing this condition.
So what’s the science behind this claim?
1. Exercise Improves Brain Blood Flow
When we exercise we experience an increase in blood flow and circulation & this is not just to the muscles being used, but the brain too. Improved blood flow delivers essential oxygen and nutrients that help brain cells function optimally. Enhanced circulation also promotes the growth of new blood vessels and brain cells in the hippocampus, the brain region associated with memory and learning, which is often one of the first areas affected by dementia.
2. Reduces Inflammation and Promotes Neuroplasticity
Physical activity has been shown to decrease systemic inflammation, which is linked to both heart disease and cognitive decline. Chronic inflammation in the brain can contribute to neurodegeneration, a key feature of dementia. Exercise reduces inflammation by promoting the release of anti-inflammatory molecules and hormones. Additionally, regular exercise fosters neuroplasticity, the brain’s ability to adapt, reorganize, and form new neural connections, which is essential for learning and memory retention (so when I make you do a side lunge plus another move there’s a really good reason!!)
3. Boosts the Release of Brain-Enhancing Chemicals
Exercise stimulates the release of important neurotransmitters and hormones like dopamine, serotonin, and norepinephrine, which help regulate mood, focus, and attention. Physical activity also increases the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth, survival, and function of brain cells. BDNF plays a critical role in long-term memory, making it essential for protecting against cognitive decline and dementia.
4. Reduces the Risk of Cardiovascular-Related Dementia
There is a significant link between cardiovascular health and dementia risk. Conditions such as high blood pressure, diabetes, and high cholesterol can damage blood vessels and reduce blood flow to the brain, increasing the risk of vascular dementia. Engaging in regular cardiovascular exercise, such as brisk walking, swimming, or cycling, helps lower blood pressure, regulate blood sugar levels, and reduce cholesterol—all of which support healthy blood flow and reduce the risk of dementia.
5. Supports Better Sleep
Exercise is one of the most effective non-pharmacological ways to improve sleep quality. Quality sleep is essential for cognitive function, as the brain clears out waste products and toxins that accumulate throughout the day during sleep (have you watched Inside Out?! Explains this beautifully!) Regular physical activity has been shown to help regulate circadian rhythms, making it easier to fall asleep and stay asleep. A well-rested brain is better equipped to maintain cognitive health and resist neurodegeneration associated with dementia.
6. Reduces Stress and Improves Mental Health
Chronic stress, together with depression and anxiety are known to accelerate brain aging and dementia risk. Exercise serves as a powerful stress reliever, lowering cortisol levels and increasing endorphins – happy hormones – and are known to reduce symptoms of mental health disorders such as these.
7. Enhances Cognitive Function and Memory
Exercise also directly improves cognitive performance. Studies have shown that both aerobic exercises and resistance training can improve various cognitive functions, including attention, processing speed, and executive function. Regular exercise has been particularly associated with better memory retention and recall, both of which are critical as we age. Improved cognitive function not only helps reduce the risk of dementia but also increases resilience against early symptoms.
8. Social Benefits of Physical Activity
Exercise often involves a social component, whether it’s attending a fitness class, joining a walking group, or playing a team sport. Social interactions stimulate the brain, providing cognitive engagement that can help protect against dementia. Staying socially active is associated with a lower risk of cognitive decline, and physical activity provides a natural avenue for fostering these social connections as well as boosting our overall mood!
So, as we face an ever increasing population the risk of developing dementia also increases. But we have it in our power to do as much as we can to help protect ourselves against the risks. By making physical activity part of your every day life will go a long way to help the fight against cognitive decline, but also help you maintain your fitness, balance and strength as well as- winning!
And you don’t need a fancy exercise program, just going for a walk and a stretch will go a long way to help.
Conclusion
Dementia remains a significant challenge for aging populations worldwide, but the power of prevention lies, in part, in the hands of each individual. Regular exercise provides a multifaceted defense against dementia, from enhancing brain blood flow to promoting neuroplasticity, reducing inflammation, and supporting mental well-being. By making physical activity a consistent part of daily life, individuals can take an active role in safeguarding their cognitive health well into older age.
Engaging in exercise offers numerous benefits beyond dementia prevention, from boosting mood to improving physical health, making it one of the best investments we can make for a longer, healthier, and more fulfilling life.
