Exercise makes a difference (Image: Maskot via Getty Images)
Mobility specialists are encouraging seniors across the UK to take up just five minutes of daily activity in order to drastically reduce their chances of dementia. Research among nearly 90,000 UK residents has indicated that engaging in only 35 minutes of moderate physical activity each week – roughly equating to five minutes a day – is associated with a staggering 41% reduction in the likelihood of developing dementia.
The , appearing in the Journal of the American Medical Directors Association, further revealed that committing to 140 minutes or more of exercise weekly could slash dementia risks by an impressive 69%. With the risk of dementia climbing twofold every half-decade, Lee Cartwright, a mobility expert at , has come forward to propose quick five-minute exercises that can be performed by anyone aiming to mitigate the threat of this potentially fatal ailment.
Lee said: “The NHS advises that adults should try for at least 150 minutes of moderate-intensity exercise per week, around 20 minutes per day. However, for many older adults, particularly those with mobility issues, meeting these targets can feel overwhelming and may even deter them from exercising altogether.
“The good news is that even just five minutes of light activity each day can have a significant impact, reducing the risk of dementia in frail older people. Regular movement, especially exercises that focus on strength, balance, and coordination, plays an important role in maintaining brain health. These activities help improve circulation, reduce inflammation, and support cognitive function, lowering dementia risk. Even exercises adapted to mobility issues can make a meaningful difference in long-term brain health.”
Make it simple and do it daily (Image: Pexels)
Five-minute exercises to reduce dementia risks
Squats: “Squats improve blood flow, helping oxygen and essential nutrients reach the brain more efficiently. Working large muscle groups like the quadriceps and glutes encourage neuroplasticity, the brain’s ability to create new connections. The balance and coordination involved in squatting provide a mental workout too, which may help slow cognitive decline. For those who need extra stability, using a chair lowers the risk of a fall and injury.”
Lunges: “Lunges help improve your coordination skills, which plays a role in keeping the brain sharp. Building lower body strength also helps maintain mobility, which is associated with a lower risk of dementia. Additionally, lunges boost blood circulation to the brain, which can reduce the chances of cognitive decline. For those who struggle with balance, stationary lunges are a safer option, allowing for greater focus on form and control and reducing the risk of injury that can contribute to cognitive deterioration.”
Press-ups: “Press-ups are a great upper-body exercise that improves your heart rate and boosts blood flow, both of which are essential for your brain health. Strength-based movements like press-ups can also improve your mood and reduce stress, factors linked to a lower risk of dementia. Doing them on all fours makes the exercise more manageable, helping to build consistency with strength training.”
Planking: “Planking requires concentration, core strength, and stamina. Engaging your core stimulates the vagus nerve, which helps reduce inflammation, which is associated with neurodegenerative conditions like Alzheimer’s. For those with limited mobility, planking on your hands and knees still activates the core while offering a more accessible way to build strength, keeping them moving and engaged.”
Star jumps: “Star jumps are high-intensity movements that improve your cardiovascular fitness, which will support brain health. Aerobic exercise boosts levels of brain-derived neurotrophic factor (BDNF), a protein essential for memory and cognitive function. The coordination required also stimulates the brain, helping to slow cognitive decline. For a lower-impact exercise, jumping jacks offer many of the same benefits while being gentler on the joints, making them a better option for older people or those with mobility issues.”