Cycling for Brain Health against Dementia

More than 55 million people worldwide have dementia, a number expected to nearly triple by 2050.

 

Physical activity has long been associated with lower dementia risk in multiple studies. The 2024 Lancet Commission identified it as one of 14 factors responsible for preventing or delaying approximately 45% of dementia cases. According to the World Health Organization, adults need at least 150 to 300 minutes of moderate aerobic activity or 75 to 150 minutes of vigorous aerobic exercise per week,

 

A recent study published in the journal JAMA Network Open found that cycling is not just good for the planet, for your wallet and your fitness, choosing this form of transportation for your errands instead of driving or taking the train may also help you prevent cognitive decline.

 

It was found that riding a bike was associated with a 19% lower risk of all-cause dementia and a 22% lower risk of Alzheimer’s disease, compared with taking nonactive travel modes such as a car, bus or train,

Cycling and mixed cycling (a combination of cycling and other modes of transportation) were also most associated with greater hippocampal volumes, the region of the brain responsible for memory and learning.

“This study is the first to show that cycling is linked not only to a lower risk of dementia but also to a larger hippocampus,” said Dr. Joe Verghese, professor and chair of neurology at Stony Brook University in New York.

 

Verghese said. “Cycling may reduce dementia risk by improving cardiovascular fitness, increasing blood flow to the brain, supporting neuroplasticity and improving metabolism.”

 

Cycling also requires more effort and different types of engagement from the brain, which may also contribute to any potential boost in protection against dementia, the authors wrote.

 

However, Dr. Sanjula Singh, principal investigator at the Brain Care Labs at Massachusetts General Hospital, said, “And, perhaps most importantly, because this is an observational study, it cannot prove that cycling directly prevents dementia.”

 

Singh added, “It merely shows a found association.”

 

Moreover, cycling and mixed-cycling groups, specifically, were more often men and those who had healthier lifestyles and physical conditions than their peers.

 

Older adults who cycle regularly are also likely a healthier subgroup, and cycling may also serve as a marker of favorable genetics, with risk lowest among those without genetic susceptibility to dementia, Verghese said.

 

But cycling even just once or a few times per week can make a difference, Singh added, and indoor stationary cycling — though not included in the study — is an option for those concerned about safety from traffic.

 

“Begin with short, safe routes on dedicated bike paths before moving into traffic,” Singh said. “Always wear a helmet, use reflective gear, and add lights if biking or walking at night. Stick to well-lit routes and, if possible, travel with a partner.”

 

If you are typically sedentary and want to start cycling, discuss with your doctor whether you are healthy enough to begin immediately or whether you need to work up to it, Verghese said.

 

Meanwhile, in the same study, walking and mixed walking were linked with a 6% lower risk of dementia and, interestingly, a 14% higher risk of Alzheimer’s disease.

 

The link between greater Alzheimer’s disease risk and the preference for walking could be explained by those participants potentially already having issues with balance or driving, said Dr. Glen Finney, a behavioral neurologist and director of the Memory and Cognition Program at Geisinger Health System in Wilkes-Barre, Pennsylvania.

 

Walking pace also matters, Finney added. Leisurely walking, especially for short distances, may not be enough to get the full potential benefit compared with walking longer distances at a brisker pace. The study did not report on the frequency, pace or duration of participants’ walking or cycling habits.

 

For walking, aim for brisk, purposeful treks, and build up your distance over time, Singh suggested. That could mean walking for at least 30 minutes daily, ideally at a level of intensity that makes talking a little difficult, Verghese said. 

 

The research team also discovered that the strongest genetic risk factor for Alzheimer’s — the APOE ε4 gene — also had an influence. Participants without APOE ε4 had a 26% lower risk of dementia, while those with the genetic variant had a 12% lower risk.