Getting older is inevitable, but there’s been a host of studies that prove regular exercise is one of the best ways to future-proof your health.
Data shows that women make up two thirds of dementia cases globally, with the loss of estrogen during menopause increasing the risk of the most common types of dementia. Yet a 44-year study, published in the journal Neurology, has linked cycling to long-term brain protection.
What the study shows
The study looked at a sample of 1462 women aged 38 to 60. At the start of the study, between 1968-1970, 191 of the women completed a maximal cycling test on a stationary bike. They performed various cycling intervals, cycling at a low intensity, and increasing the intensity every few minutes until they reached exhaustion.
Their peak workload achieved at exhaustion was recorded. This was measured in watts, and researchers used it as a marker for their maximal cardiovascular fitness level.
The researchers concluded that high fitness delayed the age of dementia onset by 9.5 years, and that the women who demonstrated high cardio fitness had an 88% lower risk of developing dementia.
The women in the study were then examined for signs of dementia in 1974, 1980, 2000, 2005, and 2009. This included neuropsychiatric examinations, interviews with the women, and hospital records. The researchers also looked at socioeconomic factors, like income and education, as well as the women’s diets, smoking habits, and any existing illnesses.
The results showed that only 5% of the highly fit women, based on the scores in the cycling tests at the beginning of the study, developed dementia, compared to 32% in the moderate group. The researchers concluded that high fitness delayed the age of dementia onset by 9.5 years, and that the women who demonstrated high cardio fitness had an 88% lower risk of developing dementia.
How to get started with cycling
If you’re not into cycling, or you don’t have the space to install one of the best exercise bikes in your home, don’t panic. Building cardiovascular fitness can be achieved through swimming, running, and even fast walking, so it’s not just biking that holds memory-boosting benefits.
Of course, while this is an impressive longitudinal study, there are limitations — for example, the women classified as “highly fit” are likely to have a better diet and healthier habits. What’s more, the study only looked at Swedish women. More research is needed into the subject, but staying fit and healthy as you get older is definitely beneficial for your physical and mental health.
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