Advice

How can you become more active when you have a dementia diagnosis?

Regular movement can boost your mood, improve sleep and help you stay independent – there are so many benefits of movement and physical activity. It doesn’t have to be strenuous or complicated, small steps can make a big impact. 

Read our advice on getting started and speak to your GP before trying something new. That’s especially important if you also have heart problems or other health issues.

If you’re newly diagnosed with a heart or other health condition, ask your GP about exercise you’re already doing as well as new activities.

Types of exercise

Depending on your ability, you could try a combination of these:

• Cardiovascular exercise – anything that raises your heart rate.
• Strength exercises, which could use weights or resistance bands.
• Balance and flexibility exercises to help stay steady and move in comfort.

What kinds of exercise could you try?

There are different types of movement and exercise that are more suitable to people depending on the stage of dementia and their physical abilities.

A daily walk, gentle stretching or dancing can all help. Try different ideas to see what works for you.

Build activity into your routine to make it easier to maintain.

If you’d prefer doing something with others, is there a class you can take or someone who could join you?

How much exercise is right for you?

Listen to your body. Take breaks and drink water. Stop anything that causes pain or makes you feel unwell, dizzy or short of breath.

Speak to your doctor about what would benefit you. They might refer you to a physiotherapist.

The doctor or physiotherapist could also give you exercises to do while sitting or in bed.

There are many ideas about exercise online and in the media which get people talking. Remember that a plan that’s right for someone else may not be right for you.

Be kind to yourself and celebrate every success.

Your tips about being more active

Kim Fitzgerald, in Bristol, says,

‘It’s important to keep your body as fit as you can and to go outside each day, weather permitting. I feel better for it – there’s no good just sitting down watching the TV.

Start off sensibly and see how you go. Do something you enjoy – if you like being outside then do that, some might prefer doing something indoors.

‘I enjoy walking most days. I’ve lived in the area all my life and I can find my way. I also go litter picking once a week with a friend, sometimes for six or seven miles.

‘My wife says I’m much brighter and more alert when I get back, and I’ve usually got lots to tell her.

‘I played hockey until I was in my late 50s and always enjoyed cycling – I did London to Paris and other long rides.

‘Cycling on my own is difficult now, but I cycle with another friend each week. Now the weather’s better we cycle to Bath on the cycle path, about 30 miles there and back.

‘There’s a coffee stop and it’s nice to meet up with other friends – guys I’ve known for a while through cycling.

‘I met one of them at a walking group, but that finished and he started cycling with me.’

Jane Buckels, in Abergavenny, says,

‘About a year after diagnosis, following a positive start, I went into a bit of a decline. 

I was shaken out of it by the radio doctor basically saying that older people can become weaker because they don’t move enough and lose muscle mass.

‘That was the start of me getting fit again and I haven’t looked back.

‘It doesn’t have to be hardcore gym work. Movement and activity are the key to stimulate the body and mind.’