MOVE FOR A HEALTHY MIND - Hope for Dementia

The Move for a Healthy Mind program was developed by Hope for Dementia in 2024 with the aim of providing physical activity to autonomous seniors who are physically inactive or not very active.

The program offers a variety of physical activities such as yoga, mobility exercises and stretching exercises. The diversity of exercises makes the experience enjoyable for seniors and enables them to live a more active lifestyle without feeling that they must make a drastic change in their daily routine.

The exercises can be modified according to each participant’s physical condition. The exercises are varied, ensuring that participants don’t get bored or return to inactivity. The exercise provides guidance for ongoing physical activities.

Physical activity contributes to dementia risk reduction

The greatest risk factor for Alzheimer’s Disease and other forms of dementia is aging. Although aging and genetics cannot be prevented, a growing body of research evidence exists that identifies 12 potentially modifiable risk factors. Physical inactivity, smoking, excessive alcohol consumption, air pollution, head injury, infrequent social contact, less education, obesity, hypertension, diabetes, depression and hearing impairment are the 12 modifiable risk factors.

It is estimated that 40% of all dementia cases may be the result of these modifiable risk factors.

The accelerated growth in dementia diagnoses is wreaking havoc in our society and is predicted to continue unless drastic action is taken to reduce the risks of dementia. Studies show that obesity, diabetes, infrequent social contact, and inactivity (which are 4 of the 12 risk factors) can be modified to significantly reduce the likelihood of developing dementia.

Physical exercise offered through Hope for Dementia’s Move for a Healthy Mind program is a good way to work on modifying these 4 risks factors.

The Impact of the Move for a Healthy Mind Program

Since the launch of Move for a Healthy Mind in May 2024, over forty seniors in Saint-Laurent, Québec have actively participated in the program on a monthly basis.

The sessions were comprised of three 45-minute in-person group exercise sessions per month guided by a certified trainer. Physical activities included yoga, mobility exercises and stretching exercises, using equipment provided. There was an additional 15-minute period during which participants were able to ask questions and discuss their exercise experience with the trainer and their peers.

From reports received from the certified trainer, the participation rate exceeded the objective of 95%. The participants enjoyed coming together for the exercise sessions and appreciated the time spent during and after the sessions.
Seniors have provided feedback to the certified trainer, the activity coordinator and to Hope for Dementia stating that they feel more confident in their physical mobility, and feel better both mentally and physically.

Resources

During the program participants received a pamphlet with tips on how to stay physically active and examples of exercises that can be done at home to ensure that they stay active on a regular basis.

To encourage participants to stay physically active during and after the project, they now have access to a digital recording of physical activities they learned during the project, using basic household items (e.g., chair for support, cans of beans for weights, etc.).

Video

To keep participants active after their time in the program has ended, Hope for Dementia has created a video, which is only a click away. Click on the link below and follow along with the instructor.

Move for a Healthy Mind Video

How to fit physical activity in your daily life

Schedule 20 minutes of exercise per day in your calendar.
Try exercising early in the morning before you get busy.
Create accountability partner by committing to exercise with someone else.
Most importantly, choose an exercise that you really enjoy.
Do a workout at home.
When you go shopping, park at the far end of the parking lot and walk briskly to the shops.
Think about whether you need the car, or whether you could walk or ride your bike instead.
When you go get the mail, take the opportunity to take a 3-minute walk
When you go empty the trash go for a 5-minute walk
Get off the bus one or two stops earlier than usual and walk the rest of the way. While waiting in line, balance on one foot for a few seconds, then the other.
While talking on the phone, stand up and do a few leg raises.
When you brush your teeth, do 10 squats.
While watching television pedal on a stationary bike.