Daily exercise benefits and early care combine to prevent dementia, geriatrician suggests best exercises

Causes of dementia and Alzheimer's Disease: Regular physical activity may help slow cognitive decline in older adults at risk of Alzheimer’s disease. The study highlights how consistent exercise can support brain health and delay the progression of memory-related conditions (Image: Pexels)

Dementia is a general term for decline in memory, thinking and daily functioning. Alzheimer’s disease is the most common cause of dementia. It’s a progressive brain disorder that slowly worse since overtime affecting memory, reasoning and behaviour.

Alzheimer’s changes the way a person thinks, feels, and lives, Dr Aarthi Kannan, Consultant Geriatrician at P.D. Hinduja Hospital and MRC, Khar, Mumbai, tells Moneycontrol. “We’re not just talking about memory lapses. It can affect appetite, behaviour, even social interaction,” she adds.

And while there’s no cure yet, support systems and therapies, medical and otherwise, can make a world of difference.

Also read | Dementia: Manage blood pressure, ensure quality sleep, exercise daily to reduce risk

Early symptoms of dementia are not always obvious:

Families often arrive late to the clinic, mistaking symptoms for normal ageing. Says Dr Kannan, “They’ll say, ‘She’s just forgetful,’ or ‘He’s being moody.’ But there are early warnings like, difficulty managing daily tasks, withdrawing from social interaction, irritability, even unexplained weight loss.”

She emphasises how early detection is key: “With the right interventions — like medications and consistent non-pharma approaches, progression can be slowed, and life can be made more meaningful.”

According to a study by Exercise in Adults with Mild Memory Problems (EXERT 2022), regular physical activity may help slow cognitive decline in older adults at risk of Alzheimer’s disease. The study highlights how consistent exercise can support brain health and delay the progression of memory-related conditions.

Exercise, even in small doses, can change the game. “The international EXERT study  found that light physical activity slowed memory decline in seniors with mild cognitive issues,” Dr Kannan says. This has echoed through Indian research too. “A mix of aerobic and strength training not only boosts mood but enhances cognition. We had a patient with early dementia whose family was unsure about non-medical care. But once she started gentle exercise and music therapy, her anxiety dropped, she began eating better, and she engaged more with the world around her. It wasn’t a cure, but it changed her life,” the expert says.

Also read | Dementia in India: 5 everyday habits that can help protect memory and brain health

How to prevent dementia

Dr Kannan shares 3 key steps:

• Early diagnosis saves time and dignity: Too many families lose valuable time misreading the early symptoms of dementia. Awareness can change outcomes.

• Accessible care must go beyond hospitals: Daycare centres, memory clinics, and affordable home support are growing — but still limited, especially in suburbs and under-resourced areas. "We need both government and private players stepping in to build scalable care," says Dr Kannan.

• Communities must get involved: Safe public spaces, inclusive exercise programs, and regular social engagement for seniors shouldn’t be rare luxuries. They should be the norm. "We’re far from that," she adds.

Dr Kannan suggests the following exercises that help prevent dementia:

• Brisk walking and arm swings: Fast walking with swinging arms boosts blood flow, lifts mood, and supports mental clarity and sharp thinking.

• Jumping jacks: Full-body cardio move that wakes you up, lifts your mood, and improves focus and coordination naturally.

• Bodyweight squats: Strengthens legs and core, improves circulation, helps regulate mood, and supports decision-making and memory functions.

• Dancing freestyle: Fun, expressive cardio that boosts happiness chemicals, sparks creativity, and improves brain flexibility and coordination.

• Plank with shoulder taps: Core and arm strengthener that builds stability, improves concentration, and teaches the brain better body awareness.

• Cycling: Improves cardiovascular health, memory, and attention span while reducing anxiety and increasing happy brain chemicals.

• Stair climbing or step-ups: Leg-burning cardio that builds lower body strength, improves mood and oxygen delivery to your brain.

1. What are the early symptoms of dementia?

Early symptoms include difficulty managing daily tasks, social withdrawal, irritability, and unexplained weight loss. These signs are often mistaken for normal ageing.

2. How does dementia affect a person's life?

Dementia impacts memory, reasoning, behaviour, and daily functioning. It can also affect appetite, mood, and social interactions.

3. Can dementia progression be slowed?

Yes, with early detection and interventions like medications and non-pharma approaches, the progression can be slowed, improving the quality of life.

4. How does exercise help in managing dementia?

Regular physical activity, such as aerobic and strength training, can slow cognitive decline, boost mood, and enhance brain health, making a significant difference in managing dementia.

5. What exercises are recommended to prevent dementia?

Exercises like brisk walking, jumping jacks, bodyweight squats, dancing, plank with shoulder taps, cycling, and stair climbing help improve cardiovascular health, mood, memory, and brain function.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.