Fitness

40% lower dementia risk: The workout habit that could protect your aging brain

Published

12 months ago

December 3, 2024

40% lower dementia risk: The workout habit that could protect your aging brain

smiling multiethnic senior athletes synchronous exercising on step platforms at gym

TIANJIN, China — Your body’s ability to handle a workout might be more than just a matter of physical prowess – it could be your brain’s insurance policy. That’s the fascinating conclusion from a massive new study that’s rewriting our understanding of the connection between fitness and cognitive health. According to scientists, your heart and lung fitness might be one of the best defenses against cognitive decline.

The comprehensive study, published in the British Journal of Sports Medicine, reveals that individuals with higher cardiorespiratory fitness not only perform better on cognitive tests but also face a significantly lower risk of developing dementia – even if they carry genetic risk factors for the condition.

The Power of Cardiorespiratory Fitness

Cardiorespiratory fitness (CRF) – a measure of how well your body can supply oxygen to your muscles during physical activity – has long been recognized as a crucial indicator of overall health. Think of it as your body’s engine efficiency: the better your CRF, the more effectively your heart and lungs can keep your body running during exercise. This fitness metric naturally declines as we age, with the decline accelerating more rapidly in our later years. By our 70s, we might be losing over 20% of our CRF per decade.

In this landmark study, researchers from various institutions, including Tianjin Medical University and the Karolinska Institute, followed over 61,000 participants from the UK Biobank for up to 12 years. The participants, all between 39 and 70 years-old, underwent a simple six-minute exercise test on a stationary bike to measure their cardiorespiratory fitness levels. Unlike previous studies that required participants to exercise to exhaustion, this study used a more manageable submaximal exercise test, making it more practical for people of various fitness levels.

The results were striking. People with high CRF showed better performance in several cognitive areas, including prospective memory (remembering to do things in the future), verbal and numeric memory, and processing speed. But the benefits didn’t stop there. Over the study period, 553 participants developed dementia. However, those with high CRF levels had a 40% lower risk of developing any type of dementia compared to those with low fitness levels.

Perhaps most intriguingly, the study found that high cardiorespiratory fitness could delay the onset of dementia by about 1.5 years. This finding is particularly significant given that delaying dementia onset by even a small amount can have substantial public health implications.

Genetics Meets Fitness

One of the most compelling aspects of this research was its examination of how fitness levels interact with genetic predisposition to dementia. The researchers used a polygenic risk score – essentially a measure of genetic risk factors for Alzheimer’s disease – to categorize participants into low, moderate, and high genetic risk groups.

The surprising finding? Even among people with moderate to high genetic risk for dementia, those with high CRF levels showed a 35% lower risk of developing dementia compared to their less-fit counterparts. This suggests that staying physically fit might help offset some of the genetic cards we’re dealt when it comes to cognitive decline.

The study population was notably diverse in age and fitness levels, though predominantly white and from less socioeconomically deprived areas. This broad representation helps make the findings more applicable to the general population, although the researchers note that the results might be even more pronounced in more diverse populations.

Call to Action

The takeaway of this research are clear: maintaining good cardiorespiratory fitness isn’t just about physical health – it’s an investment in your cognitive future. While we can’t control our genetic predisposition to conditions like dementia, we can influence how our bodies respond to these predispositions through lifestyle choices.

The good news is that improving CRF doesn’t require extreme measures. Regular aerobic activities like brisk walking, swimming, cycling, or dancing can help maintain and improve cardiorespiratory fitness. The key is consistency and gradually building up your endurance over time.

As we face an aging global population and rising concerns about dementia, this research offers a hopeful message: while we can’t turn back the clock on aging, we might be able to keep our cognitive engines running smoother, longer, simply by keeping our bodies fit. It seems that when it comes to brain health, the old adage holds true – a healthy body really does promote a healthy mind.

Paper Summary

Methodology

The researchers used data from the UK Biobank, focusing on 61,214 participants who completed a six-minute submaximal exercise test on a stationary bike. Each participant’s CRF was calculated based on their heart rate response to increasing workloads during the test. The researchers also collected detailed information about participants’ lifestyle, medical history, and genetic risk factors. Cognitive function was assessed through various tests measuring different aspects of memory and thinking speed. The participants were then followed for up to 12 years to track who developed dementia.

Key Results

The study found that compared to those with low CRF, participants with high CRF had better cognitive performance at baseline and a 40% lower risk of developing dementia. High CRF was associated with delaying dementia onset by 1.48 years. Among people with moderate to high genetic risk for dementia, high CRF reduced the risk by 35%. The benefits were consistent across different age groups, though slightly stronger in middle-aged adults.

Study Limitations

The participants were generally healthier and more socioeconomically advantaged than the general population. Some people with health conditions couldn’t participate in the exercise test, potentially skewing results. The study relied on medical records for dementia diagnosis, which might have missed some cases. The submaximal exercise test, while more practical, isn’t as accurate as maximal testing for measuring CR

Discussion & Takeaways

The research suggests that maintaining good cardiorespiratory fitness could be a powerful strategy for preventing or delaying dementia, even in people with genetic risk factors. The study’s large scale and long follow-up period provide strong evidence for the protective effects of fitness on cognitive health. The findings support the importance of regular physical activity for brain health and suggest that CRF could be used as a predictor of cognitive health.

Funding & Disclosures

The study was supported by grants from the Swedish Research Council, the Swedish Council for Health Working Life and Welfare, and the Karolinska Institutet Research Foundation. The researchers declared no competing interests, and the funders had no role in the study’s design, conduct, or reporting.

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Fitness

Winter Work Outs: Beware Of Vigorous Exercise That Can Harm Your Knees And Back

Published

5 hours ago

November 30, 2025

Press Room

Winter Work Outs: Beware Of Vigorous Exercise That Can Harm Your Knees And Back

Last Updated:November 29, 2025, 19:15 IST

Winter is the peak season for preventable injuries, especially among people who go from zero to beast mode without warming up properly.

It is important to focus on the basics while working, especially in winter months

Winter and year-end have that weird motivational magic: the cold hits, the guilt kicks in, and suddenly everyone wants to “fix their fitness” overnight. Gyms fill up, running tracks get busy, and people jump straight from hibernation mode to high-intensity everything. And honestly? That’s where most winter workout injuries begin.

If you’ve ever felt your knees crack louder than your New Year’s resolutions or your lower back screaming after a surprise sprint session, you’re not alone. Orthopaedic doctors say winter is the peak season for preventable injuries, especially among people who go from zero to beast mode without warming up properly.

Dr Ashis Acharya, Orthopaedics and Sports Medicine, Sir Ganga Ram Hospital, New Delhi, puts it straight: “Cold muscles are tight muscles. Tight muscles get injured faster. Most knee and lower-back injuries in winter happen because people start vigorously without allowing the body to transition from cold to active.”

Why Winter Makes You More Vulnerable

Think of your muscles like cold rubber bands. They’re less flexible, stiffer, and more likely to snap under sudden stress. When the temperature dips, your body goes into “leave me alone” mode.

Your muscles don’t get the same easy blood flow, so they take longer to warm up. Your joints feel a little creaky, like they’ve been sitting in one position too long. And your tendons? They tighten up like stubborn rubber bands, which means your knees and lower back have to work way harder than they should.

The Usual Culprits: Mistakes Everyone Makes

‘I’ll warm up as I go’: That’s like starting your car in freezing weather and immediately hitting 100 km/h. Your knees, especially the patellofemoral joint, take the first hit.

Jumping from desk job to deadlifts: If you sit 8–10 hours a day, your hip flexors tighten, and your glutes go on vacation. Winter amplifies this. So, when you suddenly lift heavy, your lower back ends up doing the job your hips should be doing.

Running with cold shoes, cold muscles, cold everything: Runners are notorious for this. Cold mornings + no mobility work = knee pain that sticks around longer than your enthusiasm.

Overconfidence because ‘Winter feels good for workouts’: Sure, cold air feels refreshing. But inside, your joints are screaming, “please stop”.

What Actually Helps

Warm up for 10–15 minutes. Light mobility, marching, ankle circles, hip openers, simple but magic.
Start slower. Build intensity gradually over 2–3 weeks.
Layer up. Warm muscles = safer movements.
Strengthen the basics. Glutes, hamstrings, quads, core. These stabilise your knees and back.
Stretch after workouts. Winter tightness lingers, so cool-downs actually matter.

As Dr Acharya sums up, “Consistency beats intensity. Winter workouts are great, but only if your body is ready for them.” You can absolutely crush your winter goals. Just don’t treat your body like it’s auditioning for an action film on day one. Warm up, ease in, stay smart, and your knees and back will thank you all season long.

First Published:

November 29, 2025, 19:15 IST

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Fitness

I tried the Wattbike Proton smart bike for a month and it’s the best exercise bike I’ve ever used

Published

22 hours ago

November 29, 2025

Press Room

I tried the Wattbike Proton smart bike for a month and it’s the best exercise bike I’ve ever used

I’ve tried a lot of stationary exercise bikes in my time as a fitness writer, but I can safely say the Wattbike Proton is my favorite.

And now you can get your hands on the Wattbike Proton with $450 off in the Black Friday sale—down to $1,845 from $2,295 (excluding shipping). This price includes a free subscription to Hub+, the premium version of the accompanying app, worth $80.

I was lucky enough to test this smart bike out for 30 days and it’s surprisingly addictive. I’ve been using it every day without fail and it’s become my new way to de-stress.

I got into a routine of getting on the bike every night before dinner and not only did it give me a much-needed energy boost, it felt good to spin the legs and the day’s stresses away. Here’s what else I discovered.

It’s really compact

As well as a writer, I’m an independent personal trainer and my kitchen-living room is overflowing with fitness equipment, so I was pleasantly surprised that the Wattbike Proton was much smaller than I expected—just 57cm x 102cm.

At 48kg, it’s quite heavy to move, so I’d recommend setting it up next to an outlet. It does have rollers to help you move it, however.

It’s family-friendly

It’s simple to adjust (something I had to do a lot because my two daughters were obsessed with it!) and the magnetic resistance results in a smooth and quiet ride—ideal if you want to do a workout early morning or late at night when the kids are asleep.

The Proton automatically adjusts the resistance, too, so you don’t need to worry about changing it (unless you want to) and you can just concentrate on pedalling.

The app is free—no monthly fees for once!

Fans of Peloton might bemoan the lack of inbuilt screen and instructor-led classes, but one thing I loved about the bike is that you don’t have to pay for the excellent Wattbike Hub app.

There is a subscription option if you want to unlock premium features like personalized workouts, but honestly, you don’t need to.

I worked my way through multiple workouts—from HIIT, endurance, speed, aerobic all-rounders and climbs—and I still had plenty of classes to try. There are even workouts designed to improve your running performance.

And in just 30 days I felt like my cycling ability had improved. Cycling felt easier, especially riding the heavy longtail cargo bike I cart the kids around on.

You can also connect it to many of the popular cycling apps, including Zwift and Rouvy, and it will sync happily with Apple Health and Strava.

The data helps you stay motivated

When I first started using the bike, the amount of stats on the app was a little overwhelming. But as I got the hang of things I found them really motivating, and enjoyed the traffic light system that indicated when I was hitting my targets for both power output and cadence.

I’m still a little baffled by the PES (Pedalling Effectiveness Score) system, which gives a visual depiction of how well you are pedalling. Not very well in my case. My left leg was always pushing harder, according to my stats, generally around 54% compared with 46% for my right. But I put that down to my physio’s assessment that my pelvis twisted in childbirth, causing my right leg to be slightly weaker than the left.

“A perfect PES score is 75, but it’s just a guide of where you are,” Wattbike’s Tom Crampton told me. “We have some beginners who get on and just nail it and some seasoned riders who are still hovering around the 55 mark. The key thing is that it’s a visual aid and you can improve it with the simple coaching points on the app.”

The Proton is well designed, but I have some notes

The Proton is set up like a road bike with drop handlebars and a very thin racer-style saddle. It’s fine for short rides, but not that comfortable for longer ones. Padded shorts were definitely needed for any workouts longer than 40 minutes.

The Proton has two bottle holders and caged pedals, but these can be swapped for ones with toe clips if you prefer.

There’s no inbuilt screen, but it has a small media holder, which I used for my iPad and I balanced my phone on the smaller shelf below, however it fell off several times. Something more sturdy or slightly bigger so you can use a tablet and phone at the same time would be helpful.

Fitness

Is morning or evening exercise better for weight loss? Researchers find out

Published

2 days ago

November 28, 2025

Press Room

Is morning or evening exercise better for weight loss? Researchers find out

Any exercise is better than no exercise when it comes to losing weight, and ultimately, you should go when you know you can stay consistent because it fits in your schedule. For some people, that’s first thing in the morning, and for others, that’s in the evening after work. Others like to mix it up depending on what’s on the agenda.

In a thought-provoking study, researchers found that moderate-to-vigorous physical activity, such as running, cycling, sports, and brisk walking, is protective against obesity. However, what’s less clear is the optimal time to get those muscles moving and break a sweat. Does it really matter that much? Are we overthinking it? Researchers dived deeper to understand more.

The study

In a study published in the journal Obesity, researchers placed 5285 participants into three different groups based on when they did most of their exercise:

Morning workout group
Midday workout group
Evening workout group

The researchers tested the patterns and associations between the timing of moderate-to-vigorous physical activity and obesity. They compared how exercising at different times related to both waist size and body weight.

The results

The results revealed the following:

Morning exercise seemed to be the most effective for weight control.
Those who were the most active in the morning had a lower body mass index and smaller waistlines overall, even when they did the same amount of exercise as those who mostly exercised midday or in the evening.
Exercising at any time of the day was beneficial for obesity, but morning exercisers had the strongest link to lower obesity.

Meeting the exercise guidelines

Among the individuals who met the weekly exercise guidelines of at least 150 minutes every week, their average body mass index was:

Morning — 25.9
Midday — 27.6
Evening — 27.2

For those who met the exercise guidelines, their waist size was:

Morning — 91.5 cm
Midday — 95.8 cm
Evening — 95.0 cm

Overall, morning exercisers were leaner.

The takeaway

Exercise helps prevent obesity and promotes weight loss, no matter what time you get your muscles moving. This study shows that morning exercise may be superior and offer an extra advantage for weight loss compared with midday or evening exercise. In this study, morning exercisers had lower BMIs and smaller waists. There’s more to the weight-loss picture than exercise alone; other factors like nutrition, hormones, toxicity, sleep, certain medications, and stress also play a role.