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7 Types of Exercise to Reduce the Risk of Dementia

Senior couple engaged in stretching exercises outdoors, representing 7 Types of Exercise to Reduce the Risk of Dementia, promoting active aging and cognitive health.

In recent years, concerns about dementia have risen as our population ages. The good news is that scientific research suggests that incorporating regular exercise into our daily lives can significantly reduce the risk of developing dementia. It is never too late to start exercising to protect your mind and maintain optimal brain health.

In this article, we will explore 7 effective types of exercise to reduce the risk of dementia along with developing cognitive resilience.


Walking is probably the easiest and the best exercise to reduce the risk of dementia. Walking is a low-impact aerobic exercise that offers numerous benefits for brain health. Engaging in regular brisk walking enhances blood flow to the brain, which stimulates cognitive function. It also serves as an effective stress-reducer, promoting a positive mood and overall mental well-being.

When we walk, our blood circulation increases, delivering oxygen and nutrients to our brain cells. This helps in maintaining the health of our brain cells and promotes the growth of new neurons, which are crucial for our cognitive function.

Walking in dementia 1

But it’s not just about the physical benefits. Walking provides an opportunity to engage with our surroundings, spend time outdoors, and socialize with others. All of these factors contribute to our overall well-being and help keep our minds sharp and active.

To incorporate walking into your routine, start with short distances and gradually increase your duration and speed. Aim for at least 30 minutes of brisk walking every day. You can break up the sessions into multiple shorter walks if that is more feasible for you.

The best thing about walking as exercise is that you don’t need equipment or complex preparations to perform it. Walking doesn’t have to be a strenuous activity. It can be as simple as taking a stroll in the park, walking around your neighborhood, going out to buy groceries or even incorporating it into your daily routine by choosing the stairs over the elevator. Every step counts!

Strength Training

Strength training is an excellent exercise for building cognitive resilience and reducing the risk of dementia. By targeting muscular strength and endurance, strength training promotes the production of brain-derived neurotrophic factor (BDNF), which stimulates the growth of new neurons. This, in turn, improves cognitive abilities, memory, and attention.

Strength Training 1

To start strength training, incorporate resistance exercises using your body weight, resistance bands, or weights. It is important to focus on all major muscle groups and aim for two to three sessions per week.

On the caution side, strength training might not be appropriate for everyone, especially elderly people. Guidance must be taken from experts about the suitability of strength training based on your age, physical health and medical conditions.

Yoga and Tai Chi

The mind-body exercises of yoga and Tai Chi are known to enhance brain health and promote cognitive function. These practices combine physical movement with breath control and mental focus, resulting in improved memory, balance, and flexibility. Additionally, both yoga and Tai Chi have stress-reducing effects, which can be beneficial for overall brain health.

To begin practicing yoga or Tai Chi, consider enrolling in classes or following instructional videos to learn the proper techniques. Aim for three to four sessions per week, and allocate around 30 minutes for each session.

Tai Chi 1


Dancing is an enjoyable and stimulating exercise that engages both the mind and body. It improves coordination and brain plasticity, both of which contribute to enhanced cognitive function. Dancing also provides cardiovascular benefits, reduces the risk of depression, and stimulates social engagement, which is crucial for maintaining brain health.

To incorporate dancing into your routine, choose a dance style that you find appealing and enjoyable. Consider joining dance classes or simply dancing at home for 30 to 60 minutes, multiple times per week.

Also Read: Reversible Causes of Dementia


Swimming is a low-impact, full-body workout that offers numerous benefits for brain health. It increases blood flow to the brain, leading to improved cognitive function. Swimming also promotes relaxation, reduces stress levels, and improves overall mood.

To start swimming, aim to swim for at least 30 minutes, two to three times per week. If swimming is not accessible to you, consider water aerobics or aqua jogging as alternatives.

Swimming 1


Cycling is a fantastic way to keep your body and mind healthy. It is a low-impact cardiovascular exercise that has numerous benefits for your brain health. Regular cycling can help increase the levels of serotonin and endorphins in your body, which can help reduce the risk of depression and improve your overall mood. Additionally, cycling can also boost the oxygenation of your brain, which is known to enhance cognitive function.

Studies have shown that cycling can lead to improved memory, better problem-solving skills, and increased creativity. Furthermore, cycling can also improve your sleep quality, which is essential for overall brain health. So if you want to keep your brain healthy and functioning at its best, consider adding cycling to your exercise routine.

To incorporate cycling into your routine, you can opt for indoor cycling or venture outdoors. Aim for 30 to 60 minutes of cycling, several times per week. Of course, safety should be a priority, so ensure you have appropriate safety measures and equipment.

Brain Training

Engaging in brain training exercises specifically designed to improve cognitive abilities can significantly contribute to maintaining brain health and reducing the risk of dementia. These exercises stimulate neuroplasticity, which is vital for preserving brain function. Brain training activities include puzzles, memory games, and brain training apps.

Brain Training 1

To begin brain training, allocate 15 to 30 minutes daily to complete various cognitive challenges. There are numerous resources available, such as puzzle books and smartphone apps, that can provide a wide range of brain training exercises.


In conclusion, by engaging in regular exercise that encompasses a variety of activities targeted towards brain health, you can reduce the risk of developing dementia and protect your mind. However, it is essential to consult with a healthcare professional before starting any new exercise regimen, especially if you have pre-existing conditions or physical limitations. Start your journey towards preserving your cognitive function today, and reap the long-term benefits exercise has to offer.

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Picture of Cherie Voise

Cherie Voise

Cherie Voise, inspired by personal experiences and driven by her role as an advocate, founded Voise Foundation to improve the lives of those with dementia. As the foundation's key content creator and blog author, she draws on her deep understanding of the disease, advocating for respect, dignity, and creative therapy avenues such as VST Music© and other programs. Cherie's heartfelt writings, fueled by empathy, resonate with readers, offering insight and stirring action. Become a part of this journey and together with Cherie, let's make a meaningful impact in the world of dementia care.