Incorporate Regular Physical Activity, Such as Walking or Chair Exercises

Physical activity is essential for overall well-being, and this holds true for people living with dementia. Regular movement, whether through walking, chair exercises, or gentle stretching, can help maintain physical health, support cognitive function, and improve mood. However, dementia can bring challenges that make staying active more difficult, from mobility issues to changes in motivation or confidence.

This blog post explores the benefits of physical activity, practical ways to incorporate movement, and strategies to overcome barriers so that people with dementia can stay as active and engaged as possible.

Why is Physical Activity Important for Dementia?

The NHS and organisations like Alzheimer’s Society recommend regular movement for people with dementia because of its wide-ranging benefits:

• Supports Brain Health – Exercise increases blood flow to the brain, which may help slow cognitive decline. Studies suggest that physical activity can improve memory, attention, and problem-solving skills.
• Boosts Mood and Reduces Anxiety – Moving the body releases endorphins, which help alleviate stress, anxiety, and depression.
• Maintains Mobility and Strength – Regular movement helps prevent muscle weakness, improves balance, and reduces the risk of falls.
• Encourages Social Connection – Group exercises, dance classes, or simply walking with a friend can provide valuable social interaction, reducing feelings of loneliness.
• Enhances Sleep Quality – People with dementia often struggle with sleep disturbances, but physical activity can help regulate sleep patterns.

By incorporating small bursts of movement into daily routines, carers and families can help a person with dementia stay mobile, confident, and engaged with life.

How to Encourage Physical Activity

1. Walking: The Simplest Exercise with Big Benefits

Walking is one of the most accessible and beneficial activities for people with dementia. It improves cardiovascular health, strengthens muscles, and can be a great opportunity for social engagement.

How to Make Walking More Enjoyable:

• Choose a safe and familiar route, such as a park, garden, or quiet neighbourhood.
• Encourage walking at the same time each day to build a routine.
• Walk with a companion for safety and conversation.
• Consider using a mobility aid (such as a walking stick or wheeled walker), if needed.
• If outdoor walking isn’t possible, try walking indoors through hallways or a shopping centre.

Tip: If motivation is low, turn walks into a purposeful activity—for example, walking to the post box, feeding birds, or visiting a local café.

2. Chair Exercises: Safe and Effective for All Abilities

For those with limited mobility, seated exercises provide an excellent way to stay active while reducing the risk of falls. These exercises can be done at home, in care settings, or as part of a group activity.

Examples of Simple Chair Exercises:

• Seated Marching – Lifting knees up and down while sitting.
• Arm Circles – Extending arms out and making small circles.
• Seated Leg Lifts – Lifting one leg at a time and holding for a few seconds.
• Gentle Shoulder Rolls – Rolling shoulders forward and backward.
• Hand and Wrist Movements – Clenching and unclenching fists or rolling wrists.

Tip: Play familiar music during chair exercises to make sessions more enjoyable and engaging.

3. Dancing: Movement with Joy and Emotion

Dancing is a fantastic way to combine movement with music, which has powerful effects on memory and emotions. Many people with dementia respond positively to songs from their youth, making dance a great activity for emotional connection and physical exercise.

• Try slow, rhythmic movements to familiar tunes.
• Hold hands and sway together if mobility is limited.
• Use props like scarves or ribbons to encourage gentle movements.
• Adapt movements to what feels comfortable—even tapping a foot or clapping along counts!

Tip: Join a local dementia-friendly dance class, or simply put on a favourite song at home and move together.

4. Gardening: Gentle Physical Activity with a Purpose

Gardening offers a sense of achievement, fresh air, and gentle movement. Even small tasks like watering plants, pulling weeds, or planting flowers can improve strength and coordination.

• Use raised beds or potted plants to reduce bending and kneeling.
• Encourage simple tasks like raking leaves or picking herbs.
• Adapt tools with soft grips for easier handling.

Tip: If outdoor gardening isn’t possible, try indoor planting with small pots or window boxes.

5. Everyday Movement: Small Steps Make a Big Difference

Not all physical activity has to be structured exercise. Encouraging natural movement throughout the day can help keep the body active without feeling overwhelming.

Ways to Incorporate Movement into Daily Life:

• Encourage standing up and sitting down several times a day.
• Suggest light household activities like dusting, folding laundry, or setting the table.
• Introduce stretching while watching TV.
• Use stairs instead of lifts where possible.

Tip: If engagement is low, make movement fun—for example, tossing a balloon back and forth or playing with a therapy pet.

Overcoming Barriers to Exercise in Dementia

It’s common for people with dementia to resist exercise, feel unmotivated, or struggle with physical limitations. Here are some common challenges and ways to address them:

“They don’t want to move.”

• Focus on activities they enjoy, not just “exercise.” If they love music, try dancing. If they like the outdoors, go for a walk.
• Keep sessions short and manageable—even 5-10 minutes is beneficial.

“They forget the routine.”

• Establish a set time for movement, such as morning stretches after breakfast.
• Use visual reminders (a note on the fridge, a calendar entry).

“They have mobility issues.”

• Adapt activities to their ability level—even small arm movements or leg lifts can help.
• Use chair exercises or gentle water therapy.

“They get tired quickly.”

• Encourage short bursts of movement rather than long sessions.
• Let them rest when needed, and don’t force activities.

Final Thoughts

Regular physical activity, whether through walking, chair exercises, or dancing, can significantly improve the well-being of someone living with dementia. It not only supports physical health, but also enhances cognitive function, mood, and social engagement.

The key is to make movement enjoyable, adaptable, and part of a daily routine. By doing so, caregivers and loved ones can help maintain independence, prevent mobility decline, and bring moments of joy into everyday life.

Sources and Further Reading

• NHS UK – Dementia: Staying Active and Healthy
• Alzheimer’s Society – The Benefits of Physical Activity in Dementia
• Dementia UK – Encouraging Movement and Exercise