As we age, regular physical activity is recommended to stave off health problems including dementia. The more that we keep moving, the better both our body and our memory function, as physical activity increases blood flow to the brain.
In a study based on a UK Biobank with data on 501,376 participants, it was found that those engaged in regular physical activities like playing sports or exercising had a 35% reduction in the development of dementia. Even those who simply did household chores for exercise also showed a 21% lowered risk of dementia [1].
In another paper, which looked into 38 studies on which leisurely activities are best related to reduced risk of dementia, it was shown that those who exercised regularly showed a 17% lower risk than those who did not [1].
While experts often grapple with a definition of physical activity, we suggest using the following down-to-earth terms:
Light activity is moving rather than sitting down or lying. It includes getting up to make a cup of tea, moving around your home, walking at a slow pace, cleaning, dusting, vacuuming, making the bed, and standing up [2].
Moderate-intensity activity raises your heart rate. which makes your breathing faster and makes you feel warmer. If you can still talk but not sing, your activity is considered moderate intensity. Moderate-intensity activities include walking, water aerobics, biking, dancing, doubles tennis, pushing a lawn mower, and hiking [2].
Vigorous activity makes your breathing hard and fast. You need to pause to catch your breath if you’re engaged at a vigorous level. Vigorous activities include running, aerobics, swimming, biking fast, singles tennis, football, hiking uphill, dancing, martial arts [2].
Below is a guideline on physical activities adults aged 65 and older need:
- At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking, or 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
- At least 2 days a week of activities that strengthen muscles. This does not need to be lifting big weights at the gym… there are lots of low-impact activities that use your own body weight to strengthen muscles.
- 3 days a week with activities to improve balance, such as standing on one foot. [3]
Additionally, there are numerous fitness tracking devices available today that can show you how much activity of different types you are getting each day and how your activity level is changing over time. The devices have improved greatly over the past few years and are widely available, and many can be found for under $50. Many people find that these devices help keep them motivated and really enjoy using them.
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