Cycling protects the brain from dementia, study finds

Cycling is associated with a 19% lower risk of all types of dementia and a 22% lower risk of Alzheimer’s disease compared to passive forms of transport, such as cars, buses, or trains. This was shown in a study of nearly 480,000 people in the United Kingdom, published in the journal JAMA Network Open.

Physical activity has long been linked to a reduced risk of dementia in numerous studies—so much so that the Lancet Commission in 2024 identified it as one of 14 key factors that can help prevent or delay up to 45% of dementia cases. Globally, more than 55 million people suffer from dementia, and this number is expected to nearly triple by 2050.

“Although evidence from population studies on the impact of active transportation on health is still limited, systematic reviews repeatedly highlight its association with better health outcomes, including lower risk of diabetes,” the study authors wrote. They also noted, however, that few studies have yet examined the relationship between transportation mode, dementia risk, and structural brain changes.

Passive vs. active transport and genetics

Participants were recruited between 2006 and 2010 for the UK Biobank study, which tracks health outcomes for over 500,000 people aged 40 to 69. Participants, with an average age of 56.5, answered questions about the mode of transportation they most often used in the past four weeks (commuting to work was not included):

• Passive transport (car, bus, train)
• Walking
• A combination of walking and passive transport (“mixed walking”)
• Cycling and a combination of cycling with other transport modes (“mixed cycling”)

Use caution on the road or Ride carefully in traffic

During 13 years of follow-up, 8,845 participants developed dementia and 3,956 developed Alzheimer’s disease. Walking and combined walking were associated with a 6% lower risk of dementia, but also with a 14% higher risk of Alzheimer’s disease. Researchers also found that the APOE ε4 gene, the strongest known genetic risk factor for Alzheimer’s disease, had a significant impact on the results. Participants without this genetic variant had a 26% lower risk of dementia, while carriers of APOE ε4 had a 12% lower risk (still significant, but a smaller effect).

Cycling changes the brain

Cycling and combined cycling were also most strongly associated with a larger hippocampal volume—the brain area important for memory and learning. “This study is the first to show that cycling is not only linked to a lower risk of dementia but also to a larger hippocampus,” said Dr. Joe Verghese, professor and head of neurology at Stony Brook University in New York, who was not involved in the study.

Dr. Sanjuly Singh, lead researcher at Brain Care Labs at Massachusetts General Hospital, expressed some reservations. “Participants reported their mode of transport only once, so we don’t know how their habits changed over time,” said Singh, who also teaches neurology at Harvard Medical School. “Most participants were of White ethnicity and healthier at the start of the study, so the results may not generalize to all communities. And perhaps most importantly: because this is an observational study, we cannot prove that cycling directly prevents dementia,” she added.

Correlation or causation?

“It only shows that there is an association between cycling and a lower risk of dementia.” Older adults who regularly cycle likely belong to a generally healthier subgroup of the population, and cycling may also be an indicator of favorable genetic traits, with dementia risk being lowest among those without a genetic predisposition, said Dr. Joe Verghese.

The link between higher Alzheimer’s risk and preference for walking may be explained by the fact that these participants could already have had problems with balance or driving, said Dr. Glen Finney, behavioral neurologist and director of the memory and cognition program at Geisinger Health in Pennsylvania. According to Finney, who is a member of the American Academy of Neurology, walking pace also plays a role.

Brisk walking also benefits the brain

Casual walking may not be enough

Leisurely walking—especially over short distances—may not provide the full benefits for the brain, unlike longer and brisker walks. However, the study did not report how often, how fast, or for how long participants walked or cycled.

Move, move, move

In any case, decades of research show that physical activity benefits the brain, said Dr. Joe Verghese. “Cycling may reduce the risk of dementia by improving cardiovascular fitness, increasing blood flow to the brain, supporting neuroplasticity, and enhancing metabolism.” The study’s authors also noted that cycling requires more effort and engages different parts of the brain, which may also contribute to protection against dementia.

If you spend most of your time sitting and want to start cycling, first consult your doctor to ensure you are physically ready, or to determine if you should start gradually, Verghese recommends. “Begin with short, safe routes on dedicated bike paths before venturing into traffic,” advises Dr. Sanjula Singh.

Cycling even once or a few times per week can make a difference, Singh added. For walking, she recommends brisk, purposeful walks with gradually increasing distance. This could mean walking at least 30 minutes per day, ideally at an intensity that makes you slightly breathless, Verghese noted. Adults, according to the World Health Organization, should aim for at least 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous-intensity aerobic exercise.

Do you like what we do at AutoMat? Support us and feed AutoMat with any amount. Thank you.