Exercise and Dementia: How Physical Activity Protects Your Brain

Vigorous exercise is more than just a way to stay fit; it’s one of the most powerful tools we have for protecting the brain as we age.

A growing body of research shows that regular physical activity reduces the risk and progression of dementia, supporting memory, cognition and overall brain health. Whether you’re already active or just starting out, science proves that even small amounts of exercise can make a big difference.

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How Exercise Protects the Brain

Research consistently shows that people who engage in moderate to vigorous physical activity enjoy a significantly lower risk of developing dementia. One large-scale study found that just 35 minutes per week of exercise was linked to a 41% reduction in dementia risk, with even greater benefits for those who did more.

Here’s why exercise is so powerful for brain health:

• Increases blood flow to the brain, improving oxygen and nutrient delivery.

• Preserves grey matter volume, which is crucial for memory and decision-making.

• Boosts neuroplasticity, helping the brain adapt and form new connections.

• Releases neurotrophic factors, chemicals that keep brain cells healthy and resilient.

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Benefits at Any Stage and Any Intensity

The benefits of exercise aren’t limited to athletes. Studies show that even frail older adults can improve brain health with small amounts of daily movement. Importantly, it’s never too late to start – beginning an exercise routine after a dementia diagnosis can still improve outcomes and quality of life.

Effective activities include:

• Brisk walking or jogging

• Resistance training

• Aerobic or dance classes

• Cycling or swimming

• Energetic gardening or household chores

The key is to choose activities you enjoy, so you’re more likely to keep them up long term.

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The Science Behind Exercise and Brain Function

Animal and human studies reveal that physical activity:

• Promotes the growth of new neurons in the hippocampus, the brain’s memory hub.

• Strengthens neural connections, slowing age-related cognitive decline.

• Supports mental health, reducing anxiety and depression often linked with dementia.

These biological changes help maintain independence, preserve memory and improve overall psychological resilience.

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Practical Recommendations for Brain-Boosting Exercise

Health experts recommend 150 minutes per week of moderate-to-vigorous activity. But the science is clear, even five minutes a day can provide measurable benefits.

Try incorporating activities that get your heart rate up, such as:

• Running, cycling or swimming

• Strength training

• Fast-paced team sports

• Dance or fitness classes

• Walking briskly with friends

Consistency matters more than perfection, start small, build gradually and make movement a daily habit.

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Key Takeaway

Exercise isn’t just about building strong muscles; it’s a proven way to protect your brain, reduce the risk of dementia and improve mental wellbeing. Whether through short daily walks or more vigorous workouts, staying active is one of the most effective strategies for preserving memory, independence and quality of life as you age.