How to age well? Moderate workouts can save your body and lower dementia risk, say experts
Aging well is a goal many of us share — and experts now confirm that even moderate exercise can significantly lower the risk of dementia. Better yet, it’s never too late to start moving.
Recent research shows that small steps, like regular walks or light resistance training, can dramatically improve brain health, physical strength, and emotional well-being as we age.
Small Steps, Big Benefits: How Exercise Reduces Dementia Risk
A major study by Johns Hopkins University tracked nearly 90,000 adults with an average age of 63. It found that for every extra 30 minutes of moderate to vigorous physical activity (MVPA) added each week, participants reduced their dementia risk by 4%.
Key moderate exercises include:
- Brisk walking
- Leisure cycling
- Light jogging
- Aerobic dancing
- Uphill cycling
Dr. Amal Wanigatunga, lead researcher and assistant professor at Johns Hopkins Bloomberg School of Public Health, explains, “Exercise enhances blood flow to critical areas of the brain, supporting cognitive health and reducing dementia risk.”
He adds that muscle activity, especially in large muscle groups like the legs, helps release proteins and hormones vital for overall brain function.
It’s Never Too Late to Start Moving
Worried you’re too old to begin exercising? Don’t be.
Ivan Corsi, founder of Athletic Club – Personal Training in Hong Kong, emphasizes that “the human body is incredibly adaptable at any age.” In fact, starting resistance training later in life can still significantly boost muscle mass, bone density, and metabolic health.
Joseph March, physiotherapist and founder of Hong Kong Sports Clinic, agrees. He has clients in their eighties thriving with regular exercise programs. “The social connection from group workouts also plays a huge role in emotional health and combating isolation, a known dementia risk factor,” he says.
Benefits of exercise for older adults:
- Improved strength and balance
- Enhanced cognitive function
- Better sleep and mood
- Greater independence
- Reduced aches and pains
Tips for Starting Exercise Later in Life
Feeling nervous about starting? That’s normal. Experts recommend beginning slowly and consulting a doctor or physiotherapist before jumping in.
Top beginner tips for seniors:
- Start with a fitness assessment: A trainer can evaluate your mobility and recommend a safe starting point.
- Prioritize form over intensity: Focus on doing exercises correctly, not lifting heavy weights too soon.
- Increase slowly: Allow joints and muscles to adapt by gradually raising intensity and workout duration.
- Choose the right program: Many fitness centers offer classes designed specifically for seniors.
“Proper form and consistency are far more important than lifting heavy weights,” Corsi stresses. “The goal is long-term strength and mobility.”
Best Exercises to Stay Strong, Sharp, and Independent
For older adults aiming to age well and lower dementia risk, a well-rounded fitness program should include:
- Strength training: Squats, push-ups, rows — essential for muscle maintenance and independence.
- Balance exercises: Single-leg stands and step-ups to prevent falls.
- Flexibility work: Yoga and dynamic stretching to keep joints healthy.
- Low-impact cardio: Walking, swimming, or cycling to boost heart health.
- Zone Two aerobic training: Moderate-intensity cardio to enhance metabolic and brain health.
Don’t Let Fear Hold You Back
Many older adults fear pain, fatigue, or falling when starting an exercise journey. But experts stress that the rewards far outweigh these initial hurdles.
“Exercise is not just about physical health,” March says. “It’s about gaining confidence, enjoying life more fully, and building resilience at any age.”
Remember, it’s never too late to take the first step — and every small effort counts.
Ready to Start Aging Well?
Whether you’re 60, 70, or 80, beginning a regular moderate workout routine can profoundly impact your health, independence, and happiness. Consult a qualified fitness professional today and embrace a stronger, sharper, healthier future!
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