Recent scientific studies have brought significant breakthroughs in the prevention of early – onset dementia. Scientists have found that certain hobbies loved by millions of people can significantly reduce the risk of developing early – onset dementia.
A research team from Johns Hopkins University in the United States has confirmed that exercise has a remarkable effect on reducing the risk of dementia. The study involved more than 80,000 adults with an average age of 63, followed for 4.4 years. Data was recorded using specialized activity trackers worn on the wrist. The results showed that compared with those who did no exercise at all, engaging in just 35 minutes of moderate – to – vigorous physical exercise per week could reduce the risk of dementia by 41%. Even five minutes of exercise per day could have a preventive effect. Moreover, the longer the exercise duration, the better the preventive effect: people who exercised 36 – 70 minutes per week had a 60% lower risk of dementia; those who exercised 71 – 140 minutes per week saw a 63% reduction in risk; and those who exercised 140 minutes or more per week had a 69% lower dementia risk. A previous study in Journal of Alzheimer’s Disease also indicated that regular exercise can increase the volume of brain areas related to memory and learning. An analysis of MRI scans of 10,125 people showed that those who were regularly physically active had larger volumes in specific brain regions.
In February 2025, a team of experts from Capital Medical University published a study in the journal Alzheimer’s & Dementia, which is equally exciting. After a two – year follow – up of 90,329 participants, the team found that the morning is the “golden time” for dementia prevention. Engaging in moderate – to – vigorous exercise between 6:00 and 12:00 was associated with a 40% reduction in the risk of all – cause dementia and a 56% reduction in the risk of Alzheimer’s disease, with more significant effects observed in women and the elderly. Precisely, exercising between 8:00 and 10:00 led to the lowest dementia risk. This phenomenon may be related to the body’s circadian rhythm. Morning exercise can regulate the circadian rhythm, improve sleep, and effectively regulate natural metabolic rhythms such as blood sugar and fat metabolism, thereby indirectly reducing the risk of dementia. In addition, exercises like walking, grip strength training, and Tai Chi are particularly suitable for the morning. Each 5 – kilogram increase in grip strength was associated with a 14.3%, 12.6%, and 21.2% reduction in the risk of all – cause dementia, Alzheimer’s disease, and vascular dementia, respectively.
Besides exercise, numerous leisure and intellectual hobbies have also been proven to help reduce the risk of dementia. A comprehensive analysis of studies by Peking University and other institutions involving more than two million middle – aged and elderly people showed that engaging in intellectual activities such as regular reading, playing musical instruments, and keeping a diary can reduce the risk of dementia by 23%. Actively participating in social activities, such as joining clubs, volunteering, gathering with relatives and friends, or attending religious events, can lower the dementia risk by 7%. Another 20 – year – long follow – up study of more than 20,000 Japanese aged 40 – 69 without a history of stroke showed that people with hobbies had an 18% lower risk of developing Alzheimer’s disease compared to those without hobbies, and those with multiple hobbies had a 22% lower risk.
Experts recommend that people aged 40 – 70 should prioritize low – risk and easy – to – maintain exercises, such as brisk walking, swimming, and Tai Chi. People with chronic diseases should consult a doctor before exercising. Meanwhile, maintaining a balanced diet, continuous learning, active social interaction, reducing alcohol and tobacco intake, ensuring good sleep, controlling chronic diseases, and having regular medical check – ups can all effectively slow down brain aging and reduce the risk of early – onset dementia.
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