A recent study published in the British Journal of Sports Medicine found that individuals with a genetic predisposition to dementia could reduce their risk by 35% if they maintained a high level of cardiorespiratory fitness (CRF). CRF refers to how efficiently the heart, lungs, and muscles work together to deliver oxygen during sustained physical activity. It reflects overall cardiovascular and respiratory health and is often evaluated through exercises like running, cycling, or brisk walking. Higher CRF is generally associated with better heart health, reduced disease risk, and enhanced endurance.

The study revealed that high CRF lowered dementia risk by 40%. Additionally, the researchers found that CRF and dementia risk were linked in a linear, "dose-dependent" manner, meaning that the greater the baseline fitness level, the lower the likelihood of developing dementia.

The Role of Genetics in Fitness and Dementia

The connection between cardiorespiratory fitness, physical exercise, and dementia is complex. While fitness is often seen as a reflection of physical activity, there is also a genetic component to fitness. Between 20% and 50% of fitness is influenced by genetics. "Based on current evidence, fitness—rather than physical activity alone—is an independent risk factor for dementia.

Approximately half of dementia cases are believed to be preventable. A comprehensive report by the Lancet Commission outlines several strategies for reducing risk, such as managing blood pressure, obesity, diabetes, and smoking, as well as ensuring adequate physical activity and sleep, avoiding social isolation, and addressing depression. By targeting just twelve key risk factors, the report estimates that up to 40% of dementia cases could be prevented.

Research on "international exercise guidelines for older adults" further emphasizes that physical activity can help prevent or manage many chronic conditions, including dementia. The study highlights that declines in muscle function and cardiovascular fitness with age are associated with cognitive decline.

For older adults, it’s generally recommended to engage in at least 150 minutes of moderate aerobic exercise per week. However, Studies note that increasing the intensity of exercise can offer even greater benefits for overall health and cognitive function. "It's not just about walking with a friend," he said. "You need to push yourself with activities like running and vigorous exercise.