Cycling Might Lower Dementia Risk, Study Says

Cycling offers more than just environmental benefits, financial savings, and fitness gains. A recent study suggests that opting for a bike instead of a car or public transport may also help in reducing cognitive decline.

According to the study, which looked at nearly 480,000 individuals in Great Britain and was published in JAMA Network Open, riding a bike is linked to a 19% lower risk of all-cause dementia and a 22% lower risk of Alzheimer’s compared to other forms of transportation like cars and trains.

The connection between physical activity and a reduced risk of dementia has been highlighted in several studies. For instance, the 2024 Lancet Commission pointed to physical activity as a significant factor that could help prevent or delay roughly 45% of dementia cases. Currently, more than 55 million people globally are living with dementia, a number expected to almost triple by 2050.

The authors of the study noted that while there is limited population-based evidence on the health impacts of active travel, previous reviews have consistently shown associations with better health outcomes, including lower diabetes risk. However, they acknowledged that there have not been many studies exploring the relationship between travel methods, the risk of dementia, and changes in brain structure.

Participants in this study were drawn from the UK Biobank study conducted between 2006 and 2010, tracking over 500,000 individuals aged 40 to 69. The average participant age was about 56.5, and they reported their transportation preferences over the last month, excluding trips to and from work. Categories included nonactive travel, walking, mixed modes, and cycling.

During the median follow-up of 13.1 years, 8,845 individuals were diagnosed with dementia, while 3,956 developed Alzheimer’s disease. Interestingly, walking and mixed walking were associated with a 6% reduction in dementia risk, but a 14% increase in Alzheimer’s risk. The study also observed that the APOE ε4 gene, a known genetic risk for Alzheimer’s, influenced these outcomes. Participants without this gene variant had a 26% lower risk of developing dementia, while those with it had a 12% lower risk.

Cycling and mixed cycling showed a stronger connection to larger hippocampal volumes, which is the part of the brain linked to learning and memory.

Dr. Joe Verghese, a neurology professor at Stony Brook University in New York, remarked that this study is the first to suggest a link between cycling and reduced dementia risk along with larger hippocampi. He did not participate in the study but found its implications significant.

Dr. Sanjula Singh, a principal investigator at Massachusetts General Hospital’s Brain Care Labs, acknowledged the study’s strengths but pointed out limitations. She emphasized that self-reported travel modes were assessed at only one time point, leaving uncertainty regarding changes in habits over time.

Singh noted, “Most participants were White and healthier at baseline, meaning the findings might not apply broadly to all demographics.” She further added, “And importantly, because this is an observational study, it doesn’t conclusively prove that cycling prevents dementia, it only shows an association.”

Participants who engaged in active transportation were typically healthier, more educated, and had lower body mass indexes and fewer chronic illnesses. The preference for walking might be linked to existing issues with balance or driving, as suggested by Dr. Glen Finney, a behavioral neurologist at Geisinger Health System in Pennsylvania.

Finney highlighted that the pace of walking also makes a difference. Gentle strolls may not bring the same benefits as brisk or longer walks, a detail not accounted for in this study.

Overall, extensive research has established that exercise positively impacts brain health. Verghese remarked that cycling might lower dementia risk by enhancing cardiovascular fitness, boosting blood flow to the brain, supporting neuroplasticity, and improving metabolism.

Cycling could also require more cognitive engagement compared to other activities, potentially enhancing its protective effects against dementia.

If you’re new to cycling and generally inactive, it’s wise to consult your doctor first. Verghese advises starting with shorter, safe routes and integrating into dedicated bike paths before navigating traffic.

Always wear a helmet, utilize reflective clothing, and consider lights when biking or walking at night. Stick to well-lit paths and, when possible, ride with a companion.

Even cycling once or a few times a week can be beneficial, Singh noted, while indoor stationary biking—though not included in this study—can also be an option for those concerned about road safety.

When it comes to walking, aim for brisk, purposeful hikes and gradually increase your distance. Walking for at least 30 minutes each day would be ideal, ideally at a pace that’s a bit challenging to converse at, according to Verghese. The World Health Organization recommends that adults engage in 150 to 300 minutes of moderate aerobic activity or 75 to 150 minutes of vigorous exercise weekly.