How Exercise Influences Dementia Outcomes

Exercise has a powerful impact on dementia risk and outcomes, according to recent research. A 2025 study found that just 35 minutes of moderate-to-vigorous physical activity per week was linked to a 41% lower risk of developing dementia[1]. For those who exercised even more, the benefits increased – 140+ minutes of weekly activity reduced dementia risk by 69%[1].

But how exactly does exercise help protect the brain? Scientists have uncovered several ways:

First, physical activity appears to directly lower levels of harmful proteins in the brain that are associated with Alzheimer’s disease, like beta-amyloid and tau[7]. Exercise also improves blood flow to the brain, reduces inflammation, and enhances the brain’s ability to adapt and form new connections[7].

The protective effects of exercise seem to be especially strong for older adults and those already showing some signs of cognitive decline[7]. Even small amounts of activity can make a difference – researchers found that increasing physical activity by just 5 minutes per day reduced dementia risk in seniors[1].

Importantly, the benefits of exercise for brain health appear to hold true regardless of genetic risk factors. One study showed that people genetically predisposed to dementia could lower their risk by up to 35% by improving their cardiorespiratory fitness[13].

Beyond reducing dementia risk, exercise can also help those already diagnosed with the condition. Physical activity has been shown to reduce anxiety, improve sleep quality, and help maintain mental function in dementia patients[5].

The type of exercise doesn’t seem to matter as much as simply staying active. Walking, swimming, dancing, gardening – any movement that gets your heart rate up can contribute to brain health[5]. For those with limited mobility, even seated exercises or stretching routines can be beneficial.

Experts recommend aiming for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week[1]. But the key is finding activities you enjoy, as you’ll be more likely to stick with them long-term.

It’s never too late to start reaping the brain-boosting benefits of exercise. Even previously inactive older adults showed improvements in cognitive function after increasing their physical activity levels[1].

While exercise alone can’t guarantee prevention of dementia, it’s a powerful tool for supporting long-term brain health. Combined with a healthy diet, social engagement, and mental stimulation, regular physical activity offers a holistic approach to keeping our minds sharp as we age.

So lace up those sneakers, grab a friend for a walk, or try out a new fitness class. Your future self – and your brain – will thank you.