You might think that cutting your odds of developing dementia calls for big lifestyle changes. After all, recent studies show that major shifts like switching to a Mediterranean diet, engaging in regular brain training to improve memory and attention and slashing stress are all excellent ways to boost cognitive health. In addition to these great options, there's another simple trick to protect your brain: move your body for just five minutes a day.
New research from the Johns Hopkins Bloomberg School of Public Health found that as little as 35 minutes total of exercise per week can reduce the chance of dementia over a subsequent four-year timespan by an amazing 41%. Even people who aren’t used to any physical exertion at all can gain this benefit with a small amount of movement.
Even better, the researchers found that the more exercise you do, the more your dementia risk drops. For example, out of the 90,000 adults from the United Kingdom who participated in the study, those who did 25 to 60 minutes of exercise a week saw a 60% reduction in risk. The participants who did 70 to 130.9 minutes of exercise a week achieved a 63% lower risk and those who did 140 minutes or more of exercise in seven days accomplished a 69% lower risk.
“Of course, doing more is better, but the point of the study was to show that any extra movement counts,” says the study's lead author Amal Wanigatunga, PhD, MPH, assistant professor of epidemiology in the Bloomberg School’s department of epidemiology with a joint appointment at Johns Hopkins University School of Medicine and core faculty member at the Johns Hopkins Center on Aging and Health.
Currently, nearly 7 million adults in the US have dementia, the Alzheimer’s Association reports. About 1 in 9 Americans age 65 and older are affected by the disease, but that number jumps to 7 in 10 for those age 75 and older. This new study holds important news for anyone trying to avoid a dementia diagnosis.
Here's more information to know:
What are the symptoms of dementia?
According to Mayo Clinic, symptoms of dementia can interfere with critical daily activities like thinking ability, memory and social relationships. Signs to be aware of in yourself or loved ones include:
Memory loss
Communication problems (like struggling to come up with the right word)
Trouble with visual and spatial skills (which often results in getting lost)
Difficulty solving problems or reasoning
Difficulty with complicated tasks
Poor planning and organization
Lack of coordination and movement control
Confusion
Disorientation
Depression
Anxiety
Agitation
Acting inappropriately
Becoming paranoid
Hallucinating
Why does physical activity lower the risk of developing dementia?
Physical activity enhances neuroplasticity, which is the way our brains develop, strengthen and adapt the neural connections that promote cognitive health, research has shown. Exercise also improves blood flow to the brain. Additionally, “there is other published evidence showing that exercise is associated with neurogenesis and increased brain volume,” says Wanigatunga.
What kind of activity works to cut your dementia risk?
The good news: whatever activity you enjoy that raises your heart rate will do the trick. “Our findings suggest anything counts!” says Wanigatunga. “The way we measured moderate to vigorous physical activity was through a wrist-worn electronic monitor that captures all activity types — not just structured exercise. Therefore, the results suggest any extra movement – which can also include structured exercise – beyond one's usual daily routine that is at a moderate intensity or higher could be beneficial to reduce dementia risk.”
This means you can fit in your daily movement in short bursts – taking the stairs instead of the elevator, briskly walking the dog, you name it. In the most recent Physical Activity Guidelines for Americans (published in 2018), the U.S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate intensity exercise per week — an average of a little more than 20 minutes a day. However, this can be tough for some people to manage. “The point of the study was to show any extra movement counts,” assures Wanigatunga.
How else can physical activity benefit your brain?
Exercise can help you think better, remember more, have an easier time solving problems and achieve emotional balance, which can help with depression and anxiety, according to information published by the CDC on January 31, 2025. Interestingly, physical activity also improves the brain functions that affect your hearing. “The brain does not just receive sound; it actively interprets and organizes it, allowing us to focus on conversations, filter out background noise and make sense of complex sounds,” says Daniel Daneshvar, MD, PhD, co-chair of sports concussion at Mass General Brigham and chief of the division of brain injury at Spaulding Rehabilitation in Boston and assistant professor of physical medicine and rehabilitation at Harvard Medical School.
This is pretty significant, because if you develop hearing trouble between the ages of 40 and 65, research shows your dementia risk increases. “As we age, changes in brain health can make it harder to process what we hear, even if our ears are still working well,” explains Dr. Daneshvar. “Regular exercise supports brain function by improving blood flow, strengthening neural connections and reducing inflammation, all of which help maintain cognitive abilities. This means that staying physically active may not only protect hearing, but also help preserve the ability to understand speech in noisy environments, react quickly to sounds, and stay engaged in conversations, which are all important for long-term cognitive and social well-being.”
The bottom line
Working more physical activity in your life can pay off for your brain now and later. “Move as much as possible throughout the day, and add regular exercise sessions for even stronger protection,” Dr. Danesgvar suggests. Your brain isn’t a muscle – but it can flourish from a workout!
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