Stimulate your brain with this exercise

Exercise in general has many health benefits, but one particular exercise may keep your memory sharp for years to come. Plus, you don’t have to be a Tour de France rider to reap the benefits.

A new study found that cycling reduces your risk of dementia by 19% and Alzheimer’s disease by 22%. While all physical activity is important for your overall health, the study found cycling, and cycling combined with walking, have the biggest impact on lowering your risk of developing the neurological condition.

“The research proves that cycling outdoors through changing environments has diverse effects, which not only vary in the intensity of the physical activity but also in cognitive demands and engagement with the local environment,” explains Dr. Prentiss Taylor, a board-certified internal medicine and preventive medicine physician at Advocate Health Care. “Brain stimulation increases grey matter in specific brain areas like the hippocampus, similar to how lifting weights at a gym increases pectoral and biceps muscle mass for a stronger chest and arms.”

The researchers also found that walking as the sole active travel method increases your risk for Alzheimer’s by 14%.

“I believe walking alone is beneficial for cardiovascular benefits, but people who are just walking are not challenging their mind and body as much simultaneously,” Dr. Taylor says. “This perhaps is due to other currently unknown factors that may lead to a small increase in dementia risk, such as having difficulties with balance which can impede bike riding ability.”

So, in addition to getting your daily steps in, consider adding cycling to your fitness routine for a well-rounded health boost.

“If you prefer cycling on a stationary bike rather than cycling around town, there are many fitness programs you can follow that make cycling feel less like a chore and more like an exciting part of your day,” Dr. Taylor says. “Look for programs that have cadence and resistance challenges and encourage you to have a friendly competition with friends and family.”

Make sure you discuss any concerns about memory loss or your dementia risk with your primary care doctor who can recommend additional lifestyle changes.

Is hip or knee pain getting in the way of cycling? Take a free online quiz to learn more.