Exercise May Cut Dementia Risk by 60% or More
The Link Between Physical Activity and Dementia Risk
Engaging in regular physical activity, whether at the gym or elsewhere, may play a crucial role in reducing the risk of developing dementia. According to research conducted by scientists at Johns Hopkins University, even modest levels of exercise can significantly impact brain health.
The study found that just 35 minutes of moderate to vigorous physical activity each week is associated with a 41% lower risk of being diagnosed with dementia over a four-year period. This is compared to individuals who do not engage in any physical activity. The benefits were observed even among frail adults, who are typically at higher risk for poor health outcomes.
Moreover, the more physical activity an individual engages in, the greater the protective effect. The study revealed that:
- For those who logged 35 to 69.9 minutes of physical activity weekly, the risk of a dementia diagnosis dropped by 60%
- Those who exercised 70 to 139.9 minutes per week saw a 63% reduction in risk
- Participants who engaged in 140 minutes or more of physical activity each week experienced a 69% decrease in risk
To conduct the study, researchers analyzed data from nearly 90,000 adults in the United Kingdom who wore wrist-based activity trackers for a week. They then followed up with participants for an average of 4.4 years. Most of the individuals involved were in their 50s or older.
The findings were published in the Journal of the American Medical Directors Association. Amal Wanigatunga, the lead author of the study and an assistant professor in the Bloomberg School’s Department of Epidemiology, emphasized the importance of even small amounts of physical activity:
“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.”
Despite these encouraging results, the researchers acknowledge that the minimum amount of activity needed to achieve significant benefits remains unclear.
The Growing Concern of Dementia in the U.S.
Dementia is a major public health issue in the United States. More than 6 million Americans are living with the condition, and it is estimated that 42% of people over the age of 55 will develop dementia at some point in their lives. As the population ages, the number of new cases is expected to double by 2060.
However, many adults are not meeting the recommended levels of physical activity. Less than half of U.S. adults engage in enough aerobic exercise to meet government guidelines. The current recommendations include:
- At least 2.5 to 5 hours per week of moderate-intensity aerobic activity
- At least 1.25 to 2.5 hours per week of vigorous-intensity aerobic activity
- A combination of both moderate and vigorous activity
These guidelines apply to all adults, including older individuals. Chronic health conditions should not be seen as barriers to physical activity. The U.S. Department of Health and Human Services states that “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.”
In addition to physical activity, diet also plays a role in dementia risk. Research has shown that certain dietary choices can influence the likelihood of developing the condition. For example, a protein commonly associated with dementia has been linked to increased risk, but there are alternatives that may help reduce it.
The Role of Financial Planning in Long-Term Health
While physical activity and diet are key factors in maintaining cognitive health, financial planning can also have a lasting impact on overall well-being. Savvy investors have found ways to grow their retirement savings significantly by working with financial advisors.
A study by Vanguard demonstrated that a hypothetical $500,000 investment over 25 years could grow to $1.7 million if managed independently, but more than $3.4 million if guided by a professional. This highlights the potential benefits of seeking expert advice.
If you have $100,000 in investible assets, you may qualify for a free consultation with a vetted financial advisor in your area. To learn more about how this could benefit your future, explore the details of the Vanguard white paper titled Putting a Value on Your Value: Quantifying Vanguard Advisor’s Alpha.
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