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‘HEALTHY body, healthy mind’ is a saying for a reason, as getting moving is a key way to keep dementia at bay.
But lowering your risk of the brain robbing disease might not take as much exercise as you’d think, new research shows.
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Just one or two workouts a week – ‘weekend warrior’ style – could be just as good, potentially better, than frequent bouts of exercise for slowing down mental decline, Colombian researchers said.
It lowered the risk of mild cognitive impairment, which can precede dementia.
The findings come a month after another study found being a ‘weekend warrior’ cuts the risk of developing more than 200 diseases.
They add to a growing body of evidence suggesting that it’s not when you exercise – but the fact you are doing it – that improves health.
The latest study, published in the British Journal of Sports Medicine, concluded: “The weekend warrior physical activity pattern may be a more convenient option for busy people around the world.
“This study is important because it suggests that even busy people can gain cognitive health benefits from taking part in one or two sessions of sport and exercise per week.”
Researchers found that the risk of cognitive decline was reduced by an average of 15 per cent in the “weekend warriors” who exercised once or twice per week and by 10 per cent in the “regularly active” who exercised more often.
After taking account of factors that might influence the results – such as age, smoking, sleep duration, diet and alcohol intake – researchers suggested both exercise patterns had similar effects.
“We found that the weekend warrior physical activity pattern and the regularly active physical activity pattern were associated with similar reductions in mild dementia risks after adjustment for confounders,” they said.
“We found that around 10 per cent of (mild dementia) cases would be eliminated if all middle-aged adults were to take part in sport or exercise once or twice per week or more often.
“To the best of our knowledge, this is the first prospective cohort study to show that the weekend warrior physical activity pattern is associated with reduced risk of mild dementia.”
Researchers, including from Colombia, Chile and Glasgow, examined two sets of survey data from the Mexico City Prospective Study for the research.
Overall, 10,033 people with an average age of 51 completed both surveys.
For the first survey, people were asked whether they exercised or played sports, and if so, how many times a week, and how long each session lasted.
The results were split into four groups: the no exercisers; the “weekend warriors” who exercised or played sports once or twice a week; the regularly active who did so three or more times a week; and a combined group comprising of weekend warriors and the regularly active.
A test called the mini mental state exam (MMSE) was used to assess cognitive function at the time of the second survey.
A score of 22 or less out of 30 was used to describe mild cognitive impairment (MCI).
This is when someone starts to have problems with their memory and thinking. For some people, MCI might be an early sign of a disease that will eventually cause dementia.
Become a ‘weekend warrior’
After research found that cramming your workouts into the end of the week could slash your risk of 200 diseases, the Sun Health team shared their secrets to becoming weekend warriors.
The NHS recommends 150 minutes of moderate or 75 minutes of vigorous exercise a week to keep healthy.
From cleaning our flats to choosing a leisurely walk over hopping on a bus, the Sun Health team reveal their tips for squeezing a whole weeks worth of exercise into just two days.
1. From a spin class to the dancefloor
Vanessa Chalmers, health features editor, said: “I like to book into a Saturday morning spin class (45 minutes).
“The trainer for that class is particularly brutal and all the participants know it – it’s always hard to get a spot!
“Later that night I’ll be on the dancefloor – that counts as vigorous exercise… right (45 minutes)?
“Sunday might see me go for a long stroll around the nearby common (90 minutes), or even better, a bike ride along the riverfront which always de-stresses me before the week ahead.
“It doesn’t feel like exercise, it feels like a perfect way to end a weekend especially if the weather is nice.
“I’d recommend it to everyone trying to get some weekend exercise in.”
2. Parkun followed by a deep flat clean
Alice Fuller, senior health reporter, said: “I am a parkrun fanatic, so my Saturday always starts with a 5km run around my local park, but I’ll do a full warm-up and cool down (45 minutes).
“Then on Sunday, I like to go for a morning swim (30 minutes), followed by a long walk (120 minutes).
“All that’s left is a deep clean of my flat (90 minutes), which I think gets pretty vigorous!”
Read the rest of Sun Health’s weekend warrior tips here.
Overall, 7,945 people who completed the survey didn’t exercise at all; 726 were weekend warriors; 1,362 exercised several times a week; and 2,088 made up the combined group.
Over a follow-up period of 16 years, 2,400 cases of mild cognitive impairment were identified.
The authors said there are limitations to the study, including that exercise habits were self-reported and how much people were exercising was not digitally measured.
But they suggested several possible explanations for why exercise may protect the brain.
The researchers said: “Exercise may increase brain-derived neurotrophic factor concentrations (molecules that support the growth and survival of neurons) and brain plasticity.
“Physical activity is also associated with greater brain volume, greater executive function, and greater memory.”
A second study in the same journal also found that exercise of any intensity is linked to a 30 per cent lower risk of death from any cause after a diagnosis of dementia.
This suggests that people who are physically active before and after being diagnosed with dementia are likely to live longer after their diagnosis, South Korean researchers said.
People with dementia should be encouraged to keep up or start an exercise routine, they added, especially as average life expectancy after a diagnosis of dementia may be only about four to five years.
Last month, a study of nearly 90,000 people enrolled in the UK Biobank project found that “weekend warriors” who fit a week’s worth of exercise into one or two days had a lower risk of developing more than 200 diseases compared with inactive people.
The diseases ranged from high blood pressure and diabetes to mood disorders and kidney disease.
Exercising after dementia diagnosis could help you live longer
Physical activity of any intensity after a diagnosis of dementia is linked to 30 per cent lower risk of death, researchers from Hanyang University College of Medicine in South Korea said.
They looked at data from 60,000 people who had been diagnosed with dementia and had health checkups two years before and two years after their diagnosis, and compared how much exercise they reported doing before and after the diagnosis.
Exercise, such as running, aerobics, fast cycling and climbing for more than 20 minutes was defined as vigorous intensity; moderate intensity included fast walking, doubles tennis, and cycling at a regular pace for more than 30 minutes; light intensity included activities, such as walking for more than 30 minutes.
Regular physical activity was defined as vigorous intensity exercise three or more times a week, for at least 20 minutes, or moderate intensity exercise five or more times a week, for at least 30 minutes.
Sustained engagement in regular physical activity before and after the diagnosis of dementia was associated with the greatest reduction in the risk of death, irrespective of dementia type.
And higher physical activity levels after diagnosis were associated with a decrease in the risk of death that was dependent on quantity, but not on intensity.
Compared with remaining inactive, maintaining an exercise routine was associated with a 29 per cent lower risk of death.
If this was of light intensity, the risk was 30 per cent lower.
People engaging in moderate activity had a 26 per cent lower risk of death – this rose to 30 per cent for those doing vigorous intensity activity.
Meanwhile, taking up exercise of any intensity after a dementia diagnosis was associated with at least a 20 per cent lower risk of death.
Source: British Journal of Sports Medicine
