Expert reveals walking is enough exercise to help prevent dementia – exactly how much to do per week

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IT’S easy to assume that dementia is an unavoidable part of ageing and there’s not much we can do to prevent it.

While it’s true some people might be at higher risk of the brain-robbing disease due to genetics or health conditions like diabetes and high cholesterol, there are some easy habits you can take up to improve your odds.

Getty Images – GettyWalking for 45 minutes just a few times a week can make a big different to your risk of developing dementia, an ageing specialist has said[/caption]

According to Claire Steves, a professor of ageing and health at King’s College London, something as simple as walking more could cut your risk of developing dementia.

Going for a stroll just a handful of times a week can make a big difference, she said.

Speaking to Jonathan Wolf on a recent episode of the ZOE podcast, Prof Steves said exercising was “key” to improving your cognitive health.

“I tell all my patients to make sure they’re physically active at least three times a week, and they’re going out every day,” she said.

“To improve your cognitive health, you need to do more exercise than you’re doing now.”

Unless, of course, “you’re an Olympic athlete”, she added.

In terms of types of exercise that can cut the risk of dementia, the ageing expert said much research has been done on resistance training and its ability to combat “frailty”.

Aerobic exercise has also been studied for its benefits on cardiovascular fitness.

But both of these workouts can seem pretty intense if you’re not already pretty active.

“Even being more up and about, less sedentary time, makes a difference,” Prof Stevens said.

“But then you can still make more difference by putting every effort in.”

This is where walking comes in.

If you’re not currently very active, Prof Steves advised you “get out and walk for 45 minutes at least three times a week.”

It will really make a difference, she explained.

Other ways to reduce your risk

Prof Steves touched upon other lifestyle tweaks you can make to bring down your dementia risk.

What you eat can be key, with the ageing expert advising you get “as many different-coloured fruits and vegetables into your diet as possible and make sure you’re getting good, plant-based fats.”

You can get healthy fats from nuts, seeds and olive oil.

“Because the brain is hugely metabolically active, it needs a lot of nutrients, and we know that a wide variety of plant-based nutrients is really important for brain health,” Prof Steves said.

Looking after your pearly whites is also important, as oral and brain health are closely linked.

“In the UK population, about 35 per cent of older adults have periodontal disease, inflammation of their gums.

“And we know there’s quite a strong tight relationship between periodontal disease and cognitive health,” the ageing expert said.

Recent research has found that poor oral health can lead to changes in cells that defend the brain from amyloid plaque, a hallmark of Alzheimer’s disease.

Finally, Prof Steves said social interactions and staying socially active are important part of keeping your brain healthy.

Some physical activity can be mentally taxing, too, “like cycling in London” or dancing, she added.

She suggested choosing something that exercises your mind and body at the same time.

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