A groundbreaking study reveals that even short bursts of physical activity can significantly lower the risk of developing dementia. Surprisingly, the amount of exercise required for noticeable benefits is much lower than one might expect.
Researchers from Johns Hopkins University found that just 35 minutes of moderate-to-vigorous exercise per week is linked to a 41% reduction in dementia risk. This is compared to individuals who do not engage in any exercise at all.
The findings highlight that even minimal lifestyle changes can lead to long-term cognitive benefits. The study also found that even the oldest adults can reduce their dementia risk by incorporating light physical activity into their routines.
“Our findings suggest that increasing physical activity can reduce dementia risk in older adults. Even as little as five minutes per day is beneficial,” says lead researcher Amal Wanigatunga, an epidemiologist at Johns Hopkins.
KEY FINDINGS
The study analyzed data from 89,667 adults with a median age of 63 over an average of 4.4 years. Participants wore wrist-worn activity trackers to log their movement. The research showed exercise is closely linked to lower risks of dementia.
By tracking who later developed dementia, researchers found a clear link between exercise and brain health:
- 36–70 minutes per week → 60% lower dementia risk
- 71–140 minutes per week → 63% lower dementia risk
- 140+ minutes per week → 69% lower dementia risk
Factors like diet and genetics also play a role. However, the study strongly suggests that regular physical activity is a powerful tool for protecting cognitive health.
EXERCISE BENEFITS EVERYONE, EVEN THE FRAIL
Interestingly, the study found that the benefits of exercise remained consistent even for frail individuals. This suggests that low-dose exercise can still offer meaningful protection against dementia.
“This suggests that even frail or nearly frail older adults might be able to reduce their dementia risk. They can do so through low-dose exercise,” Wanigatunga explains.
IT’S NEVER TOO LATE TO START MOVING
If you haven’t been as active as you’d like, don’t worry—it’s never too late to start. Previous research shows that increasing physical activity can help reverse years of inactivity. Simple activities like walking, stretching, or light resistance training can significantly benefit brain health and potentially lower the risk of dementia.
HOW EXERCISE PROTECTS THE BRAIN
More research is needed to understand the full connection. Scientists believe exercise benefits the brain by improving circulation. It also helps by reducing inflammation and increasing the size of brain regions responsible for memory and learning. Crucially, these effects contribute to lowering the risk of conditions like dementia.
This adds to a growing body of evidence. Some exercise is better than nothing. This is especially true for an aging-related disorder that currently has no cure,” says Wanigatunga.
The study was published in the Journal of the American Medical Directors Association.
