Moving for a healthier brain: exercise may help prevent dementia

Health Moving for a healthier brain: exercise may help prevent dementia By Bernadette Starzee … Comments Posted on November 9, 2026 November is Alzheimer’s Awareness Month. Shutterstock Growing evidence suggests that regular physical activity may do more than strengthen muscles and protect the heart. It may also help preserve memory, support healthy brain aging, and slow or prevent the development of Alzheimer’s disease and other forms of dementia. Although exercise cannot guarantee protection against these conditions, recent research offers encouraging evidence that staying active is an important part of maintaining brain health. “Exercise helps in a few different ways to keep our brains aging in a healthy fashion,” says Dr. Christopher Christodoulou, a clinical and research neuropsychologist at Stony Brook Medicine’s Center of Excellence for Alzheimer’s Disease. One important benefit is improved cardiovascular health. The brain depends on a steady supply of oxygen and nutrients delivered through the bloodstream. Exercise helps maintain healthy blood pressure, improve cholesterol levels, and reduce the risk of stroke, all of which can influence brain health. Physical activity may also help reduce chronic inflammation, which has been linked to Alzheimer’s disease, Parkinson’s disease, and other diseases. In addition, research suggests that exercise supports the brain’s ability to form new cells and connections, helping to maintain the networks involved in learning and memory. According to Dr. Yakov Shaulov, a neurologist at Optum in Lake Success, exercise can increase production of BDNF (brain-derived neurotrophic factor), a protein that helps keep brain cells healthy and helps the brain form and strengthen connections between neurons. “BDNF has been called Miracle-Gro for the brain,” Shaulov says. Several recent studies have strengthened the case that physical activity is beneficial for brain health. In a study published in September 2026 in The Lancet Public Health , researchers analyzed 74 studies involving more than 4.2 million participants aged 45–93 years who were followed up for a median of 10 years. Researchers found that leisure-time physical activity was associated with a 24% decreased risk of dementia. In another study published in the Journal of Neurology in December 2025, researchers used a median follow-up of 15.5 years in studying more than 93,000 people aged 40- 70 years. Higher physical activity was associated with a 48% lower risk of developing Alzheimer’s disease compared with lower activity, regardless of genetic predisposition. Even light-intensity activity provided meaningful protection, the researchers found. For adults looking to start an exercise program, the most important first step may simply be to move more. People who are sedentary can benefit from adding even short periods of activity, then gradually increasing the duration and intensity as their fitness improves. Christodoulou points to the general health guidance of 150 minutes of moderate-intensity aerobic exercise per week, which is recommended by the U.S. Department of Health and Human Services and other healthcare organizations. “The best exercise is one that you’re going to continue to do,” Christodoulou says. He encourages people to choose activities they enjoy, whether walking, dancing, swimming, gardening, tennis, or pickleball. Linking movement to an existing routine, such as taking a walk after dinner, can make it easier to establish a lasting habit, he says. Another way to help ensure that an exercise routine sticks is to make it social. “For instance, take a walk with a friend, or if you don’t have someone who lives nearby, plan a regularly scheduled phone conversation while you’re walking,” Christodoulou says. Shaulov recommends aiming for about 30 minutes of activity a day if possible, with a combination of aerobic exercise and strength training. The activity should be appropriate for each person’s abilities, he notes. People who have difficulty walking or who live with conditions that affect mobility can ask their healthcare providers about safe alternatives. Exercise is only one part of the picture. Both physicians emphasize that growing evidence supports the value of combining physical activity with a nutritious diet, mental stimulation and social interaction to help preserve memory and cognitive skills and reduce the risk of dementia. Shaulov generally recommends a Mediterranean-style diet, which is rich in vegetables, fruits, beans, nuts, seeds, and fish, and limits red meat, highly processed foods, and foods high in saturated fat. Cognitive stimulation is also important, Shaulov adds. “People ask me whether they should continue to do their word search puzzle or Sudoku, and I say, ‘Yes, that’s great, but it has to be a little challenging. If you continue just doing the same thing, you’re probably very good at it, so it’s not very challenging anymore. Add in some new activities to challenge yourself. Researchers say novelty is important to [keep] building new connections.” For instance, taking a new language class, learning to play mahjong, or joining a book club to discuss books could provide greater cognitive stimulation, along with adding social connections. About the Author All comments are subject to our Community Guidelines . Schneps Media does not endorse the views shared by readers in our comment sections.