Engaging in a particular form of exercise could significantly reduce your risk of a progressive brain condition, according to recent research. A fresh study has identified a type of physical activity that can help in reducing the likelihood of developing dementia.

Dementia is a syndrome characterised by a gradual deterioration of brain function, leading to symptoms such as memory loss and changes in behaviour. It is estimated that over 55 million individuals globally are living with dementia, and this number is expected to rise due to an ageing demographic.

Although there is currently no cure for dementia, studies have indicated that certain lifestyle adjustments can mitigate the risk. Researchers have previously suggested that up to 45 percent of dementia cases could be avoided through specific lifestyle modifications. The latest study has now highlighted one particular method to achieve this.

In conversation with Medical News Today, Isadora Ribeiro, one of the researchers from the State University of Campinas (UNICAMP) in Brazil, explained: "Since there is still no cure (for dementia), finding ways to delay or prevent its onset - especially through accessible, non-pharmacological strategies - is essential to improve quality of life in ageing."

The research, published in the journal GeroScience, suggests that weight training could serve as a protective measure for the brains of the elderly against dementia, including for those who are already experiencing mild cognitive impairment.

The study involved 44 adults aged 55 or older diagnosed with mild cognitive impairment, who were divided into two groups. One group undertook a resistance exercise programme with moderate to high-intensity sessions twice weekly, increasing weights or sets as their strength improved.

The control group did not exercise throughout the study. Ribeiro continued: "We chose to study resistance training because its primary goal is to increase muscle strength, which is especially important in older adults. Research has shown that greater muscle strength is associated with a lower risk of dementia and better cognitive function.

"Therefore, investigating the impact of resistance training on the brain anatomy of older adults at risk for dementia is a promising and relevant approach."

After six months, those in the weight training group demonstrated improvements in verbal episodic memory - the ability to recall or recognise words, sentences, or narratives - and the strength of neurons and areas of the brain linked with Alzheimer's disease.

Conversely, the control group showed signs of deteriorating brain parameters. Ribeiro noted: "This is an interesting finding because it suggests that weight training may not only help to increase cognition, but also prevent the development of atrophy in regions related to Alzheimer's disease - potentially delaying progression or even preventing the onset of dementia.

"The fact that we observed changes in white matter integrity indicates that resistance training may directly affect the anatomical structure of neurons, which is essential for efficient communication between brain regions, supporting memory, attention, and overall cognitive function."

Adding to the positive findings, the study revealed that following the trial, a number of people in the weightlifting group no longer met the criteria for mild cognitive impairment by the end of the study.

"This suggests that weight training may alter the clinical trajectory of individuals with mild cognitive impairment, shifting them from an increased risk of dementia to preserved cognition by the end of the study," she said. "Even in a small sample, the fact that several participants showed improved cognitive health after the intervention is a hopeful indication of the potential protective effects of this type of exercise."

A previous report earlier this year, detailed in the Journal of the American Medical Directors Association, already suggested a connection between physical activity and a lower dementia risk. The study indicated that even a minimal amount of moderate to vigorous exercise, around 35 minutes per week, was linked to a sweeping 41 per cent decrease in the chance of developing dementia when compared to not exercising at all.

The study's lead author, Amal Wanigatunga, stated: "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 ageing-related disorder that affects the brain that currently has no cure."

Exercising from home

The NHS recommends some strength training exercises can be easily done at home. These include bicep curls:

  • Hold a pair of light weights (filled water bottles will do) and stand with your feet hip-width apart
  • Keeping your arms by your side, slowly bend them until the weight in your hand reaches your shoulder.
  • Slowly lower again
  • This can also be carried out while sitting. Attempt three sets of five curls with each arm.

You could also try wall press-ups:

  • Stand at arm's length from the wall. Place your hands flat against the wall at chest level, with your fingers pointing upwards
  • With your back straight, slowly bend your arms, keeping your elbows by your side. Aim to close the gap between you and the wall as much as you can
  • Slowly return to the start
  • Attempt three sets of five to 10 repetitions.