A little movement can go a long way—especially when it comes to brain health. A new study from the Johns Hopkins Bloomberg School of Public Health suggests that even minimal amounts of exercise can significantly help with dementia prevention and lower the risk of dementia, even for frail older adults.
Exercise and Dementia Prevention
The research found that engaging in just 35 minutes of moderate to vigorous physical activity per week was linked to a 41% lower risk of developing dementia over four years. The more active participants were, the greater the benefits:
- 35 to 69.9 minutes per week – 60% lower dementia risk
- 70 to 139.9 minutes per week – 63% lower risk
- 140+ minutes per week – 69% lower risk
This study analyzed data from nearly 90,000 adults in the U.K. who wore activity trackers, making it one of the most comprehensive examinations of the link between movement and dementia risk.
Why It Matters
Dementia, most commonly caused by Alzheimer’s disease, affects approximately 411,000 Australians as of 2023, with the number expected to double over the next 30 years. It is the leading cause of death among Australian women and the second leading cause overall. However, growing research suggests that lifestyle choices—such as regular exercise, managing cholesterol, blood pressure, and blood sugar—can help reduce the risk.
How Much Exercise is Enough?
Current guidelines from the Australian Department of Health recommend at least 150 minutes of moderate exercise per week—roughly 20 minutes per day. But for many older adults, especially those who are frail, that number can feel unattainable. This new study provides hope that even small amounts of movement—just five minutes per day—can still make a meaningful difference.
Even Frail Adults Benefit
One of the most encouraging findings was that even frail or pre-frail individuals saw a reduced risk of dementia with more movement. The association between physical activity and lower dementia risk remained consistent, even when factoring in other medical conditions.
“This suggests that even frail or nearly frail older adults might be able to reduce their dementia risk through low-dose exercise,” says study lead author Amal Wanigatunga, PhD, MPH.
Looking Ahead
While this study doesn’t confirm a direct cause-and-effect relationship, its findings align with a growing body of evidence supporting exercise as a powerful tool for cognitive health. Future clinical trials are expected to further explore low-dose exercise as a strategy for dementia prevention.
The takeaway? Something is always better than nothing. Whether it’s a short walk, light stretching, or low-impact resistance exercises, every bit of movement can contribute to long-term brain health. So, get moving—your mind will thank you for it!
