Fitness

Group Exercise Boosts Cognition, Fitness in Dementia

Published

1 month ago

May 10, 2026

Group Exercise Boosts Cognition, Fitness in Dementia

In a groundbreaking advancement poised to revolutionize dementia care, researchers have announced a comprehensive study protocol examining the influence of community-based structured group exercise programs on both cognitive and physical functions in older adults living with dementia. This randomized controlled trial, detailed in a recent publication slated for BMC Geriatrics in 2026, aims to explore the untapped potential of structured physical activity as a non-pharmacological intervention to slow cognitive decline and improve overall quality of life.

Dementia, a progressive neurodegenerative condition characterized by deteriorating memory, thinking, and motor skills, remains one of the most pressing global health challenges, especially as populations age worldwide. Traditional approaches have primarily focused on symptom management and pharmacological treatments, which often come with limited efficacy and undesirable side effects. Against this backdrop, physical exercise has emerged as a promising avenue, backed by neurobiological theories suggesting that physical activity may promote neuronal plasticity, enhanced cerebral blood flow, and reduced neuroinflammation.

The study underlines the importance of a community-based framework, which holds immense promise for scalability, accessibility, and sustained engagement. Community-based interventions leverage social support, environmental context, and local resources, creating an ecosystem that encourages consistency and motivation among older adults. It also introduces structured group exercise as opposed to individual exercise routines—infusing a social and interactive element believed to synergistically bolster cognitive engagement alongside physical exertion.

At its core, this research protocol delineates a comprehensive systematic design featuring randomization — the gold standard for clinical trials — ensuring that participants are evenly distributed among intervention and control groups to minimize bias. The intervention includes carefully tailored exercise regimens that combine aerobic, resistance, balance, and flexibility training. These multifaceted routines aim to target various physiological systems implicated in dementia progression, from cardiovascular health to motor coordination and muscle strength.

Emerging studies have shown that aerobic activities stimulate hippocampal neurogenesis, critical for memory and learning processes often impaired in dementia. Resistance training, meanwhile, supports muscular strength essential for daily activities, reducing fall risk and enhancing autonomy. Balance and flexibility exercises further contribute by improving proprioception and joint mobility, thereby mitigating mobility-related comorbidities. By integrating these elements into structured group calendars, researchers anticipate synergistic effects accumulating over the trial timeline.

Cognitively, the engagement associated with group exercise acts as a dual catalyst. Beyond the direct neuroprotective benefits of physical activity, the social interaction inherent in group settings stimulates cognitive domains such as attention, executive functions, and emotional regulation. Social isolation and loneliness have been consistently linked to accelerated cognitive decline; thus, group dynamics within this exercise framework may serve as a potent protective factor by nurturing community bonds and meaningful interpersonal connections.

The outcome measures designed for this trial span a range of validated neuropsychological and physical assessments. Cognitive outcomes include evaluations of global cognition, memory, executive function, and processing speed conducted via standardized instruments like the Mini-Mental State Examination (MMSE) and the Montreal Cognitive Assessment (MoCA). Physical parameters are meticulously assessed using tests such as gait speed, handgrip strength, and the Timed Up and Go (TUG) test, presenting a multidimensional view of functional status.

Importantly, the protocol emphasizes longitudinal follow-up to determine the persistence of any cognitive and physical benefits post-intervention, which is pivotal in discerning sustainable impacts rather than transient improvements. Additionally, the researchers have accounted for confounding variables including baseline physical activity levels, comorbidities, and medication use, thereby ensuring the robustness and generalizability of the findings.

The implications of positive outcomes from such a trial are vast. Demonstrated efficacy could reshape public health policies and clinical guidelines, reinforcing physical activity as an essential component of dementia management. Community centers, healthcare providers, and caregiving organizations might adapt to include tailored structured group exercise programs, thus democratizing access to an affordable, scalable intervention with minimal side effects.

Moreover, this research aligns with growing interdisciplinary perspectives that advocate for holistic management approaches — ones that incorporate biological, psychological, and social determinants of health. The integration of physical activity into care plans reinforces a paradigm shift from reactive to proactive and preventative models that empower older adults with dementia to maintain independence and dignity.

While challenges remain in delivering consistent, well-supervised exercise programs adapted to heterogeneous patient needs and functional capacities, this trial’s community-rooted design mitigates many logistical and motivational barriers. Leveraging local infrastructure and peer support creates a dynamic environment conducive to sustained participation—a crucial factor given historically high dropout rates in exercise interventions.

From a neurobiological standpoint, this initiative supports the evolving understanding of dementia as a modifiable disorder where lifestyle and environmental factors play significant roles. The interplay between exercise-induced neurotrophic factors such as brain-derived neurotrophic factor (BDNF), reduced oxidative stress, and enhanced cerebral angiogenesis may offer mechanistic insights into how structured physical activity slows neurodegenerative processes.

In conclusion, the launch of this randomized controlled trial heralds a promising avenue for dementia intervention research by meticulously investigating the dual benefits of physical exercise on cognitive and physical realms in a structured, community-based setting. Its innovative combination of rigorous scientific methodology and practical community implementation presents an exciting frontier in mitigating the global dementia burden.

For families, caregivers, healthcare professionals, and policymakers alike, this trial offers hope through a vision of dementia care that transcends pharmacological limitations and centers on empowering individuals via movement, social connection, and holistic well-being. The ultimate testament to this research will be its translation from protocol to practice—transforming insights into real-world impact.

Subject of Research: Effects of a community-based structured group exercise program on cognitive and physical function among older adults with dementia.

Article Title: Effects of a community-based structured group exercise program on cognitive and physical function among older adults with dementia: a randomized controlled trial study protocol.

Article References:
Amin, A., Hossain, K.M.A., Uddin, M.R. et al. Effects of a community-based structured group exercise program on cognitive and physical function among older adults with dementia: a randomized controlled trial study protocol. BMC Geriatr (2026). https://doi.org/10.1186/s12877-026-07631-3

Image Credits: AI Generated

Tags: cerebral blood flow and cognitioncognitive improvement in dementiacommunity-based exercise programsdementia care innovationgroup exercise for dementianeuroinflammation reduction through exerciseneuroplasticity and exercisenon-pharmacological dementia interventionsphysical fitness in older adultsrandomized controlled trial dementiascalable dementia interventionssocial support in dementia care

Fitness

Busy mum Gemma Atkinson uses this exercise to build strong shoulders fast – here’s why it’s so time efficient

Published

8 hours ago

June 22, 2026

Press Room

Busy mum Gemma Atkinson uses this exercise to build strong shoulders fast – here’s why it’s so time efficient

Gemma Atkinson is a busy woman. When she’s not parenting her two children, six-year-old Mia and two-year old Thiago, she’s busy hosting on Hits Radio or managing her health and beauty brand Gem & Tonic. So, when it comes to working out, choosing exercises that maximise both efficiency and results is essential.

To build shoulder muscle, there’s one move she swears by: the seated shoulder press. In a video she recently posted on Instagram, she demonstrated the move and wrote: ‘Like I said, shoulders like boulders. Last set needs some F bombs to get me through. Always!’ Speaking of the importance of keeping your legs still in order to strictly isolate your shoulder muscles to prevent “cheating”, she added: ‘P.S. Elliot my PT will be screaming down the phone for me to keep my legs still.’

Instagram @glouiseatkinson

The seated shoulder press is a no-brainer for time-poor women looking to build muscle in minimal time as it’s a compound movement, meaning it trains several major shoulder and upper-body muscles simultaneously while allowing you to use relatively heavy loads safely with minimal setup time or effort required. In practical terms, a few challenging sets of seated shoulder presses can provide the stimulus equivalent to doing several isolation exercises separately, such as front raises and lat raises.

Personal trainer and Men’s Health UK fitness writer Kate Neudecker says that performing the move seated makes it especially effective: ‘Sitting down reduces the demand on balance, stability and bracing, so you can put more effort into the muscles you’re actually trying to train. That often means you can lift with more control, use a heavier load, and create more mechanical tension through the shoulders and triceps, which is one of the key drivers of muscle growth. There can also be a tendency to bounce at the knees to increase momentum on the standing shoulder press; the seated press eliminates this.’

She adds that it targets the ‘deltoids, especially the front and side deltoids while also working the triceps as they extend the elbows. Depending on the bench angle, the upper chest can contribute too, while the upper traps and shoulders’ stabilising muscles help control the movement.’ Here’s how to do with proper form, plus how many reps and sets to do, and how to progress.

How to do the seated shoulder press

Sit, with your shoulders against the bench, chest proud, head facing forward with a dumbbell in each hand. Bend the elbows at 90 degrees with the dumbbells at ear level and palms facing forward.
Now straighten your arms and press the dumbbells towards the ceiling, then return to the start. Repeat.

How to work it into your workout

Neudecker advises: ‘Always tailor reps and sets to your own abilities and needs but for muscle growth, a good starting point is 3-4 sets of 8-12 reps using a load that leaves around 1-3 reps in reserve on most sets. Evidence indicates that a large range of reps and sets contribute to muscle growth but for good technique and results, that should be sufficient. Place it early in an upper body workout if shoulder strength or size is a priority, so that you can use max muscle power.’

When it comes to progressing, Neudecker says ‘You can add weight, add reps, increase sets or improve your control and range of motion over time to contribute to progressive overload. Because balance and coordination are less of a limiting factor, it can be easier to apply progressive overload directly to the shoulders.’

One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.

GET THE PLAN

As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.

Fitness

This simple three-move routine can build upper-body strength at home for years to come

Published

18 hours ago

June 22, 2026

Press Room

This simple three-move routine can build upper-body strength at home for years to come

If you enjoy working out, then there is no end of exercises and techniques to help you build muscle. If that’s you, we salute you, but politely suggest the following won’t be of interest (perhaps you’d like to read about myo-reps instead).

For those of us who want the benefits of strength training, but don’t have the mental bandwidth to follow complicated plans, I have just the thing: a simple three-move home upper-body workout, courtesy of Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness LaGree.

“Together, these movements provide a balanced upper-body workout by training both pushing and pulling patterns,” she says.

1. Push-up

How to do a Push-Up | Proper Form & Technique | NASM – YouTube

Watch On

Sets: 3-4 Reps: 8-15

“I chose this because push-ups are one of the most effective upper-body exercises because they train multiple muscle groups at once while also challenging core stability,” says Chakoian.

“Small changes in leverage can make them significantly harder without adding weight.”

How to do a push-up:

Get on your hands and knees with your hands slightly wider than shoulder-width apart.
Step your feet back so your body in a straight line from your head to your heels.
Engage your core—this is your starting position.
Bend your elbows to lower your chest toward the floor with control.
Pause when your elbows are bent to 90°.
Press through your hands to lift yourself back to the starting position.

Make it easier:

Possible modified push-ups include:

Make it harder:

2. Pike push-up

Sets: 3-4 Reps: 6-12

“I chose this because many people overlook vertical pushing strength when training without equipment,” says Chakoian.

“Pike push-ups are excellent for developing shoulder strength and can eventually lead to more advanced bodyweight movements.”

How to do a pike push-up:

Begin with your hands on the floor and your hips lifted, so your body forms an inverted V shape. Keep your legs straight or, if your mobility is limited, slightly bend your knees.
Bend your elbows to lower your head, keeping your elbows angled slightly backward as you descend.
Once your head gently taps the floor, press through your palms to extend your arms and return to the starting position.

Make it easier:

Place your hands on a raised platform and lower your head to the platform.

Make it harder:

Slow the lowering phase.
Increase the range of motion by elevating your hands on books or yoga blocks, allowing your head to go below your hands.
Elevate your feet on a chair or step.
Pause and hold at the bottom of the movement.
Progress toward wall-supported handstand push-ups.

3. Inverted row

Sets: 3-4 Reps: 8-15

“I chose this exercise because pulling movements are often neglected in equipment-free workouts, yet they’re essential for posture, shoulder health, and balanced upper-body strength,” says Chakoian.

“Rows help strengthen the muscles that counteract hours of sitting and computer work.”

How to do an inverted row:

Lie on your back under a sturdy table.
Grasp the edge of the surface with your hands slightly wider than shoulder-width apart.
Engage your core and make sure your body is straight from head to heels—this is your starting position.
Pull your chest toward your hands, squeezing your shoulder blades together.
Lower yourself slowly back to the starting position.

Make it easier:

Bend your knees and place your feet flat on the floor.

Make it harder:

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Fitness

“Don’t be a lone wolf, that’s my number one life hack”—Peloton instructor and ultra runner Susie Chan shares her weekly fitness routine and tips to get started

Published

1 day ago

June 21, 2026

Press Room

“Don’t be a lone wolf, that’s my number one life hack”—Peloton instructor and ultra runner Susie Chan shares her weekly fitness routine and tips to get started

In just 16 years, Susie Chan has accumulated more miles and conquered more feats of endurance than most of us achieve in a lifetime.

All seven major marathons? Check. The notoriously punishing 156-mile Marathon des Sables more times than any other British woman? Check. A 12-hour treadmill world record? Check. Check. Check.

Now 51, she’s just added the 81-mile Badwater Salton Sea ultra to her collection, featuring 9,000 feet of total elevation up Palomar Mountain in Southern California.

Susie Chan’s weekly workout routine

For the past decade, Chan has been clocking an average of 50 miles a week. When not hitting the road or trails with friends, she’s leading treadmill workouts in Peloton’s London studio or at fitness festivals around the country.

“If I haven’t got a race, I’ll typically run five times a week—minimum,” Chan says, casually.

“It’s my main source of exercise, but I’m also really enjoying my Peloton bike right now. I love it as an alternative. And I’m trying to dial down my mileage and build more strength.”

Here’s how her week typically breaks down.

Monday
30min run or Peloton Bike class for recovery.

Tuesday
Leading Peloton treadmill classes and full-body strength workout.

Wednesday
Leading Peloton treadmill classes and easy eight-mile run with friends.

Thursday
30-60min interval or speed run, plus leg workout.

Friday
Leading Peloton treadmill classes and easy 60min run or ride with colleagues.

Saturday
45-90min long run.

Sunday
60min slow yoga class focusing on single-leg strength.

Susie Chan’s advice on how to get started with running

Start slow and steady

If you’re completely new to running, or you’re getting back into it, think tortoise, not hare.

“You’ve got to start off slow and steady,” Chan says. “In my very first run I just ran as fast as I could. It was awful. Don’t do that!”

Instead, Chan recommends using run-walk intervals at a 1:1 ratio.

“If you’re brand new to running, alternating two minutes of running with two minutes of walking, or whatever it is that you can maintain, is a good place to start.”

After a couple weeks, you can increase the running intervals or reduce the recovery period to progress toward a 2:1 ratio.

Chan says everything hard becomes easier when you share it with others. That’s especially true when trying to build momentum at the start of your running journey.

“I’m very much not a lone wolf,” says Chan, of the way she prefers to keep active.

“If you have other people to work out with it just takes the edge off. They help drive you, encourage you, enable you. For me, that’s the number one life hack for training. It just makes everything feel easier.”