A FADING memory can feel like an inevitable part of ageing.
You start to misplace your keys, then have trouble remembering your neighbours’ names, before getting lost on your way home from your local supermarket.
But almost half of all cases are potentially preventable by addressing 14 “modifiable risk factors”, or things we can influence, according to a report in The Lancet.
This includes social isolation, , and , all of which improve with .
In fact, inactivity is said to account for two per cent of global dementia cases, so simply getting moving could stop hundreds of thousands of people falling ill.
Separate research by Society suggests people who exercise regularly may be 20 per cent less likely to develop dementia than those who don’t.
Plus, Alzheimer’s Research UK says one year of regular physical activity can make the memory centres in our brain larger, which can delay the onset of symptoms of Alzheimer’s – the most common type of dementia.
Gayle Madden, head of Admiral Nurse Academy at Dementia UK, tells Sun on Sunday Health: “Studies show that exercise can improve blood supply and nutrients to the brain, which helps with and thinking skills.
“But while regular physical activity can in some cases reduce the risk of developing certain types of dementia, it can’t completely stop the progression of it.”;
There are an estimated 982,000 people with dementia in the UK. By 2040, this number is expected to rise to 1.4million.
Keen to slash your risk of becoming one of them? Here are the best ways to get moving...
WEIGHT A BIT
JUST two strength-based workouts per week for six months could boost your memory and protect brain structures affected by Alzheimer’s, research published in the journal GeroScience this week suggests.
It’s exactly how much the NHS already recommends, alongside 150 minutes of moderate aerobic exercise, like or .
The study, by the State University of Campinas, concentrated on the benefits in people already experiencing mild cognitive impairment (MCI) – often a precursor to dementia.
Author Dr Isadora Ribeiro said: “Weight training is a strong ally against dementia, even for people who are already at high risk of developing it.”;
So grab a set of dumbbells for bicep curls, or try some bodyweight exercises like push-ups and squats.
Liam Grimley, personal trainer and co-founder of 432 Fitness, says: “If you have access to a commercial gym, take advantage of an induction and ask instructors for technique guidance.
“Hiring a trainer is an investment but one that can really pay off.”;
YouTube is a great place to find free strength workouts, including ones you can do at home.
However, Pilates, and even walking up stairs are also great for your muscles.
SLOW AND STEADY
EVER tried Tai Chi? The ancient Chinese martial art combines exercise and mental focus.
And doing it for 60 minutes, three times a week, is enough to improve brain , according to a review of studies by Canadian researchers.
If you’re a little more mobile, you could give yoga a go.
Yoga, which involves holding postures and stretches, has been shown to increase grey matter in the brains of older women.
The research, published in the Journal of Alzheimer's Disease, found that just three months of yoga had brain-protecting effects, preventing neurodegenerative changes and cognitive decline.
Gayle says: “These low-impact exercises can also reduce anxiety and depression, and lower blood pressure.”;
GET YOUR GROOVE ON
AN energetic dance class could also support your brain.
Gayle says: “Dancing and learning choreography keeps it active, which in turn raises levels of the ‘happy hormone’ serotonin and eases stress.”;
Research by Coventry University found that a 30-minute salsa class boosted spatial working memory by 18 per cent – and that was after just one session!
And scientists at the Albert Einstein College of Medicine discovered that dancing reduced the risk of dementia by 76 per cent in people aged 75-plus over 21 years – twice as much as reading.
Find your local dance group with apps like Ceroc or ClassPass, or give a Zumba class, which combines dance and fitness, a go.
STEP UP
WE’RE told to do 10,000 steps a day, and for good reason.
A study by the University of Southern found that people who walked about 9,800 steps per day were 51 per cent less likely to develop dementia than those who didn’t walk at all.
Participants who managed 3,800 daily steps were 25 per cent less likely.
Liam says: “If you’re new to walking, get into the habit of walking five to 15 minutes a day.
“Build this up by an extra five to 10 minutes each week until you can happily do 30 to 90 minutes in one walk.
“If you can, walk to work, schedule strolls with your buddies, or join a walking group such as The Ramblers.”;
HIIT IT
LOVED by , high intensity interval training gets you very hot, sweaty and breathless.
It involves short bursts of maximum effort followed by rest periods, repeated several times.
It sounds extreme but you can make your workouts super speedy – just 20 minutes, for example – and your brain will thank you.
A study by the University of Queensland found HIIT reduced age-related shrinkage and helped improve the functioning of the hippocampus better than less vigorous exercise – and the effects lasted for at least five years.
The hippocampus is responsible for memory and learning and is one of the first regions affected by Alzheimer’s.
Liam says: “Find a local bootcamp or search for Tabata workouts on .
“Take it easy to start with, gradually increasing your effort until you feel confident to give it 100 per cent.”;
