Woodlands Fitness Centre

How to Delay Getting Dementia

Saturday 11th October 2025

Hello,

How to Delay Getting Dementia

Dementia is a growing concern as populations age, with millions of people around the world facing the cognitive decline that comes with conditions like Alzheimer’s disease.

However, emerging research suggests that maintaining high fitness levels during midlife can be a powerful strategy to delay the onset of dementia, particularly in women.

A landmark study found that women who maintain high fitness levels in midlife can delay the onset of dementia by an average of 9.5 years.

This finding highlights the profound impact that physical fitness can have on brain health and underscores the importance of an active lifestyle in preventing cognitive decline.

The Study: Fitness and Dementia Risk

The pivotal research that revealed this connection was conducted by a team of Swedish scientists and published in the journal Neurology.

The study followed a group of 191 women over several decades, starting in the late 1960s when the participants were between the ages of 38 and 60.

The women underwent a fitness test, which involved cycling to exhaustion, to assess their cardiovascular fitness levels. The participants were then categorized into three groups: high fitness, medium fitness, and low fitness.

Over the course of 44 years, the women were regularly assessed for signs of dementia. The results were striking: those in the high fitness group were significantly less likely to develop dementia compared to their less fit counterparts.

Moreover, for those who did develop dementia, the onset of the disease was delayed by an average of 9.5 years in the high fitness group compared to the others.

Why Fitness Matters for Brain Health

The link between physical fitness and brain health is supported by a growing body of research.

Regular physical activity is known to improve cardiovascular health, reduce inflammation, and promote neurogenesis (the growth of new brain cells), all of which are crucial for maintaining cognitive function as we age.

1. Cardiovascular Health and the Brain:

Cardiovascular fitness, often achieved through aerobic exercise like walking, running, or cycling, enhances blood flow to the brain.

This increased blood flow delivers more oxygen and nutrients to brain cells, supporting their function and longevity.

Studies have shown that improved cardiovascular health can reduce the risk of developing conditions that contribute to cognitive decline, such as hypertension and diabetes.

2. Reduction of Inflammation:

Chronic inflammation is a known risk factor for dementia. Regular exercise has anti-inflammatory effects that can protect the brain from damage over time.

By reducing the levels of pro-inflammatory markers in the body, physical fitness helps create an environment where brain cells can thrive.

3. Neurogenesis and Cognitive Reserve:

Exercise has been shown to stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth, survival, and differentiation of neurons in the brain.

This process, known as neurogenesis, is particularly important in the hippocampus, a brain region critical for memory and learning. High levels of physical fitness may increase cognitive reserve, the brain's ability to compensate for damage, thus delaying the onset of dementia symptoms.

Gender Differences in Dementia and Fitness

The study’s focus on women is particularly relevant given that women are disproportionately affected by dementia. According to the Alzheimer’s Association, nearly two-thirds of Americans with Alzheimer’s disease are women.

The reasons for this gender disparity are not fully understood, but hormonal differences, particularly the decline in estrogen after menopause, are thought to play a role.

Estrogen has neuroprotective effects, and its reduction may make women more vulnerable to cognitive decline.

The Swedish study’s findings suggest that high fitness levels in midlife could help mitigate this risk.

By maintaining physical fitness, women may be able to counteract some of the cognitive vulnerabilities associated with aging and hormonal changes.

Practical Implications:

How to Maintain High Fitness Levels in Midlife

Given the significant impact of fitness on delaying dementia, it is crucial to understand how women can maintain or improve their fitness levels during midlife. Here are some practical strategies:

1. Regular Aerobic Exercise:

Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, swimming, or cycling. This can improve cardiovascular health and support brain function.

2. Strength Training:

Include strength training exercises at least two days a week. Strength training not only enhances muscle mass and bone density but also supports cognitive health by improving insulin sensitivity and reducing inflammation.

3. Balanced Diet: Nutrition plays a vital role in supporting fitness and brain health. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats (like those found in fish, nuts, and olive oil) can support both physical fitness and cognitive function.

4. Stress Management:

Chronic stress can negatively impact both physical fitness and brain health. Incorporating stress-reducing activities such as yoga, meditation, or deep-breathing exercises can help maintain overall well-being.

5. Regular Check-ups:

Regular health screenings can help detect and manage conditions like high blood pressure or diabetes, which can impair cardiovascular health and increase dementia risk. Keeping these conditions under control is essential for maintaining fitness and cognitive health.

6. Social Engagement: Staying socially active can complement physical fitness by stimulating cognitive function. Activities that combine physical and social engagement, like group fitness classes or walking clubs, can be particularly beneficial.

Conclusion: Fitness as a Protective Factor Against Dementia

The research highlighting the delay in dementia onset by 9.5 years in women with high fitness levels underscores the powerful role that physical fitness plays in maintaining cognitive health.

While genetics and other factors certainly influence dementia risk, the study offers hope that an active lifestyle, particularly in midlife, can significantly reduce the likelihood of cognitive decline.

For women, who are disproportionately affected by dementia, maintaining high fitness levels is not just about physical health—it is also a critical strategy for protecting brain health and enhancing quality of life in later years.

By focusing on regular exercise, a healthy diet, stress management, and social engagement, women can take proactive steps to maintain their fitness and reduce their risk of dementia, potentially adding years of cognitive vitality to their lives.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here are our opening times, links to our website, some prices and more…

Gym Only membership:

Joint/Student (per month):

12 months: £25
3 months: £28
1 month: £31

Student prices are only for students in full time education.

Single (per month):

12 months: £30
3 months: £33
1 month: £36

Student prices are only for students in full time education.

Gym & Small Group PT Membership:

Unlock your fitness journey with our Gym & Small Group PT Membership.

Experience expert trainers and a diverse range of small group personal training sessions tailored to every fitness level.

Elevate your workouts and join a community committed to achieving wellness together.

Attending regular small group personal training sessions goes beyond the physical aspects of fitness. It provides a holistic approach that encompasses motivation, variety, social connection, and expert guidance.

Whether you're a fitness enthusiast or a beginner, these small group personal training sessions offer a supportive environment to help you achieve your health and wellness goals.

The Woodlands Gym & Small Group PT Membership provides comprehensive support at an affordable price.

The Gym & Small Group PT Membership includes:

Access to 21 classes per week
Classes limited to 8 participants for focused attention.
Unlimited gym access.
Expert advice on setting calorie targets.
Nutritional support to enhance your fitness journey.

Classes include:

Condition
Total
Upper
Lower
Core
Circuit
HIIT
Kettlebells

Small Group PT sessions are typically 45 minutes. However, we also offer 30 minute classes. These are condensed versions of our normal 45 minute groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

These sessions are strictly limited to 8 people! This is to ensure you get a higher quality of coaching and support.

We always prefer an informal approach so we will be maintaining the booking forms in the gym.

All bookings can be made in the gym, by phone, e-mail or via social media.

How you book in isn't important; we just care that you attend regularly.

Here is a list of our group training sessions:
www.woodlandsfitnessrowsley.co.uk/group-pt-timetable

Small Group PT membership prices

Joint/Student (per month):

12 months: £30
3 months: £33
1 month: £36

Student prices are only for students in full time education.

Single (per month):

12 months: £34
3 months: £37
1 month: £40

Student prices are only for students in full time education.

Personal Training Packages:

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.

Price per session (WFC Members):

These prices are for members who have an active WFC membership.

30 minutes:

3 sessions per week: £12.50
2 sessions per week: £13.50
1 sessions per week: £14.75

45 minutes:

3 sessions per week: £18.00
2 sessions per week: £19.25
1 sessions per week: £20.25

60 minutes:

3 sessions per week: £23.50
2 sessions per week: £24.75
1 sessions per week: £26.00

Price per session (Non WFC-Members):

These prices are for members who do not have an active WFC membership.

30 minutes:

3 sessions per week: £15.00
2 sessions per week: £19.00
1 sessions per week: £22.75

45 minutes:

3 sessions per week: £20.75
2 sessions per week: £24.50
1 sessions per week: £28.50

60 minutes:

3 sessions per week: £26.25
2 sessions per week: £30.00
1 sessions per week: £34.00

Please note:

These PT packages include:

Gym & Small Group PT Membership
Calorie target setting advice.
Nutritional support.

All PT packages are sold in 4 week blocks. All PT sessions must be used within a pre-agreed time period.

We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs.

At least 24 hours notice of cancellation is required for all appointments just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT's.

We can adjust the time limits in advance to take into account holidays, business trips, etc.

Personal Training Membership Options:

These memberships include:

1-6 personal training sessions per month
Classes membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

Prices from £43 per month

Here is a link to our personal training membership options:

www.woodlandsfitnessrowsley.co.uk/pt-memberships

Opening Hours:

Monday: 7.30am 8.30pm
Tuesday: 8.30am 8.30pm
Wednesday: 7.30am 8.30pm
Thursday: 8.30am 8.30pm
Friday: 7.30am 8.00pm
Saturday: 8.00am 2.00pm
Sunday 8.00am 2.00pm

We always want to know what you think of the Woodlands Fitness Centre the gym, prices, personal training, group personal training, and anything else.

Please speak to us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,

GW

Avoid smoking and limit alcohol consumption

Smoking is one of the leading causes of preventable diseases, including lung cancer, heart disease, and respiratory issues.

Quitting smoking improves circulation, lung function, and life expectancy.

Similarly, excessive alcohol intake can damage the liver, weaken the immune system, and increase the risk of addiction.

Moderation is key; limiting alcohol to recommended guidelines (one drink per day for women, two for men) helps protect your health.

Instead of smoking or excessive drinking, find healthier stress-relief methods like exercise, meditation, or engaging hobbies.

Making these lifestyle choices significantly improves long-term well-being and quality of life.

Take regular breaks from screens to prevent eye strain

Prolonged screen time can cause digital eye strain, leading to dryness, headaches, and blurred vision.

To protect your eyes, follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.

Adjusting screen brightness, increasing text size, and using blue light filters can also help.

Regular breaks improve focus and productivity while reducing fatigue. Incorporate activities like stretching, walking, or deep breathing exercises during breaks to refresh both your eyes and body.

Practicing good screen habits can prevent long-term vision problems and promote overall eye health.

Aim for at least 150 minutes of moderate-intensity exercise per week

Regular physical activity is essential for cardiovascular health, weight management, and overall well-being.

The World Health Organisation recommends at least 150 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, per week.

This can be broken down into 30-minute sessions, five days a week, making it easier to fit into a busy schedule.

Exercise helps lower blood pressure, improve mood, and boost energy levels. To stay motivated, choose activities you enjoy and mix up your routine.

Consistency is key—staying active reduces the risk of chronic diseases and enhances both mental and physical health.

Use Deload Weeks to Prevent Overtraining

A deload week involves reducing the intensity or volume of your workouts for a brief period, typically every 4-6 weeks. This recovery period allows your muscles, joints, and nervous system to recover from accumulated fatigue while still maintaining your workout habit.

During a deload week, you may reduce weight, perform fewer sets, or focus on mobility work. Deloading prevents overtraining, which can lead to injuries and plateaus.

It’s important to listen to your body and incorporate these recovery weeks to keep progressing in the long term and ensure you don’t burn out from consistent high-intensity training.

Include flexibility and mobility exercises in your routine

Flexibility and mobility exercises are often overlooked but play a crucial role in overall fitness. Stretching regularly improves range of motion, reduces stiffness, and enhances muscle recovery.

Mobility exercises, such as dynamic stretches and yoga, help maintain joint health and prevent injuries. Incorporating these movements into your routine can improve posture, alleviate muscle tightness, and enhance athletic performance.

Activities like Pilates, foam rolling, and tai chi also promote flexibility while strengthening the body.

Dedicating a few minutes before or after workouts to stretching and mobility work ensures better movement efficiency and long-term physical health.

Build a Strong Posterior Chain (Glutes, Hamstrings, Back) for Better Lifts

The posterior chain—which includes the **glutes, hamstrings, lower back, and upper back—is essential for performing heavy lifts. A strong posterior chain allows for better posture, improved lifting mechanics, and increased power.

Exercises like deadlifts, hip thrusts, Romanian deadlifts, and good mornings are particularly effective at strengthening these muscles. By building your posterior chain, you improve your body’s ability to generate force and maintain a stable position in exercises like squats and deadlifts.

Additionally, a powerful posterior chain enhances athletic performance, posture, and reduces the risk of injury by providing a solid foundation for all movements.

Resistance training Supports Long-Term Weight Maintenance

After you’ve achieved your fat loss goals, resistance training plays a crucial role in maintaining your results.

Strength training helps preserve lean muscle mass, which is essential for keeping your metabolism elevated.

Without muscle preservation, you may experience weight regain because your metabolism will naturally slow down, and fat will be stored more readily.

Regular resistance training ensures that you keep burning calories even when you’re not working out, making it easier to maintain your fat loss and avoid the common weight regain that many people experience after dieting.

This is essential for long-term weight management.

Avoid Ego Lifting: Use Proper Weight, Not Just Heavy Weight

Ego lifting refers to choosing weights that are too heavy in an attempt to impress others, often resulting in poor form and increased injury risk.

It’s important to focus on form and technique, not just the weight on the bar. Lifting heavy weights without proper form can lead to muscle imbalances and joint injuries.

Prioritise gradual progression, selecting weights that challenge you while maintaining good form. Use lighter weights for more control, focus on muscle engagement, and ensure your form stays correct throughout each set. Building strength properly will yield better results than simply lifting the heaviest weights possible.

Recipe of the week: Slow Cooker Split Pea Soup

Ingredients:

2 cups green split peas
1 ham hock or smoked ham
1 onion, diced
3 carrots, sliced
3 celery stalks, sliced
2 cloves garlic, minced
8 cups water
Salt and pepper to taste

Instructions:

Combine all ingredients in the slow cooker.

Cook on low for 8-10 hours.

Remove ham hock, shred meat, and return to the soup.

Enjoy your meal!

Exercise of the week: Standing barbell bicep curl

The standing barbell bicep curl is a popular exercise that primarily targets the biceps muscles of the arms. Here are the muscles that are worked during the standing barbell bicep curl:

1. Biceps: The biceps brachii muscles are located in the front of the upper arm and are responsible for flexing the elbow joint.

2. Brachialis: The brachialis muscles are located underneath the biceps and assist in elbow flexion.

3. Forearms: The muscles in the forearms, including the brachioradialis and wrist flexors, also work to stabilize the weight during the curl.

To perform the standing barbell bicep curl:

1. Begin by standing with your feet shoulder-width apart and holding a barbell with an underhand grip.

2. Engage your core and keep your elbows close to your body as you curl the barbell up towards your chest.

3. Pause briefly at the top of the movement, then slowly lower the barbell back down to the starting position.

4. Repeat for the desired number of repetitions.

It is important to maintain proper form during the standing barbell bicep curl to avoid injury. Keep your elbows close to your body and avoid using momentum to lift the weight.

You can also vary the standing barbell bicep curl by using different grips or weights, or by performing the exercise with one arm at a time.

Useless Facts

Bees have 5 eyes. There are 3 small eyes on the top of a bee's head and 2 larger ones in front.

Only female mosquito’s' bite and most are attracted to the colour blue twice as much as to any other colour.

If one places a tiny amount of liquor on a scorpion, it will instantly go mad and sting itself to death.

It is illegal to hunt camels in the state of Arizona.

The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk