The Brain-Boosting Power of Movement
The evidence keeps mounting: what’s good for your body is exceptional for your brain. Recent groundbreaking research reveals that even modest amounts of physical activity can significantly reduce your risk of developing serious neurological and mental health conditions.
A January 2025 study from Johns Hopkins Bloomberg School of Public Health found that as little as 35 minutes of moderate to vigorous physical activity per week was associated with a 41% lower risk of developing dementia. This finding challenges the notion that you need to meet the full recommended 150 minutes of weekly exercise to see meaningful brain health benefits.
“Our findings suggest that increasing physical activity, even as little as five minutes per day, can reduce dementia risk in older adults,” explains study lead author Amal Wanigatunga, PhD, MPH, assistant professor at Johns Hopkins. “This adds to a growing body of evidence that some exercise is better than nothing, especially with regard to an aging-related disorder that affects the brain that currently has no cure.”
The Dose-Response Relationship: More Movement, Greater Protection
The Johns Hopkins researchers analyzed data from nearly 90,000 UK adults who wore activity trackers. What they discovered was striking: dementia risk decreased progressively with higher amounts of physical activity:
- 35-69.9 minutes weekly: 60% lower risk
- 70-139.9 minutes weekly: 63% lower risk
- 140+ minutes weekly: 69% lower risk
These findings align with another large study presented at the American Academy of Neurology’s 77th Annual Meeting. Researchers from Fudan University in Shanghai analyzed data from over 73,000 people who wore accelerometer devices to measure their physical activity levels.
“People who get moderate to vigorous physical activity may be less likely to develop dementia, stroke, anxiety, depression, and sleep disorders,” the researchers concluded. Those with higher physical activity levels were 14% to 40% less likely to develop these conditions compared to less active individuals.
The Sitting Problem: When Inactivity Becomes Harmful
Both studies highlighted another crucial finding: excessive sitting time independently increases disease risk. The Fudan University research found that more time spent sitting increased the risk of developing neurological and mental health conditions by 5% to 54%.
“The more time people spent sitting, the higher their risk of developing one of the diseases,” noted Dr. Jia-Yi Wu, the study’s lead author.
This suggests a two-pronged approach to brain health: increase physical activity while also reducing sedentary behavior. Breaking up long periods of sitting with brief movement breaks could be just as important as scheduled exercise sessions.
Good News for Older and Frail Adults
Perhaps most encouraging is that these protective effects appear to hold true regardless of age or physical condition. The Johns Hopkins study found that even frail older adults—those at elevated risk of adverse health outcomes—showed similar reductions in dementia risk with increased physical activity.
“This suggests that even frail or nearly frail older adults might be able to reduce their dementia risk through low-dose exercise,” Wanigatunga notes.
This is particularly significant given that dementia affects approximately seven million Americans, including about a third of those 85 years or older.
Why Exercise Protects the Brain
While these studies establish a clear correlation between physical activity and reduced disease risk, the underlying mechanisms are still being investigated. Dr. Scott Russo, Director of the Brain and Body Research Center at Mount Sinai, suggests that exercise may help regulate metabolic function and lower inflammation associated with certain subtypes of depression.
“About 25% to 30% of people with major depressive disorder may fall under the immunometabolic subtype, which is characterized by inflammation and altered metabolic function,” Russo explains. Exercise may directly address these underlying factors.
For dementia prevention, physical activity likely works through multiple pathways, including improved cardiovascular health, reduced inflammation, enhanced neuroplasticity, and better regulation of brain glucose metabolism.
Making Movement Manageable
The key takeaway from this research is encouraging: you don’t need to be a marathon runner or gym enthusiast to protect your brain. Even light-to-moderate activities can have meaningful impacts.
“Engaging in daily activities that burn calories, like walking or even gardening, plays a significant role in protecting your brain health,” says Dr. Wu. “You don’t need to commit to intense workouts.”
For those struggling to get started, tracking devices can help. “It’s like a game to me now,” says Russo, describing his own activity tracker. “I set it at my minimum move target every day, and if I’m slightly lower on it and I’m not going to hit my target that day I might do laps around my house.”
Taking Action for Brain Health
While the current Physical Activity Guidelines for Americans recommend 150 minutes of moderate physical activity weekly, these studies suggest that starting with much smaller goals can still yield significant benefits.
Here are some practical ways to incorporate more movement into your daily routine:
- Take a 5-minute walk after meals
- Use the stairs instead of elevators when possible
- Park farther from entrances to add steps
- Stand up and move during TV commercials
- Schedule walking meetings instead of sitting ones
- Try gentle activities like tai chi or water aerobics if you have mobility issues
The Bottom Line
As our population ages, finding effective strategies to prevent dementia and other brain disorders becomes increasingly urgent. These studies offer hope that simple lifestyle changes—specifically, moving more and sitting less—could significantly reduce disease risk.
The evidence is clear: when it comes to brain health, some movement is better than none, and more is generally better than less. By making even small increases in physical activity, you’re making an investment in your future cognitive and mental wellbeing.
What small step will you take today to protect your brain tomorrow?
