A new study from the Johns Hopkins Bloomberg School of Public Health has revealed that as little as 35 minutes per week of moderate-to-vigorous physical activity can significantly reduce the risk of developing dementia. The findings, published in the Journal of the American Medical Directors Association, suggest that even small, consistent amounts of exercise can offer powerful cognitive protection—particularly for older adults, including those who are frail or pre-frail.
Researchers found that individuals who engaged in 35 to 69.9 minutes of weekly exercise saw a 60% reduction in dementia risk. Those who exercised between 70 and 139.9 minutes per week had a 63% reduced risk, and participants who met or exceeded 140 minutes per week experienced a 69% lower risk compared to their sedentary peers. These results highlight a dose–response relationship, where increased activity yields greater benefits.
The study analyzed data from nearly 90,000 adults in the UK Biobank cohort. Participants, primarily in their 50s and 60s, wore wrist accelerometers for seven days between 2013 and 2015. Researchers then tracked their health outcomes for an average of 4.4 years, during which 735 participants developed dementia.
Dr. Amal Wanigatunga, the study’s lead author, emphasized that these results should encourage older adults to move more, even if they fall short of the commonly recommended 150 minutes per week. Just five minutes of exercise per day, such as walking or light jogging, can make a significant difference in long-term brain health.
The study also found that every additional 30 minutes of weekly physical activity was linked to roughly a 4% decrease in dementia risk. This incremental benefit underscores the value of adding manageable bouts of exercise into daily routines.
For men aiming to enhance both longevity and cognitive performance, the findings are especially relevant. Incorporating short, regular sessions of activity—such as brisk walks or cycling—can deliver meaningful brain health benefits without requiring major lifestyle changes.
In conclusion, the research reinforces the idea that movement, even in modest amounts, is a powerful tool for protecting brain function. As dementia continues to affect millions worldwide, especially in aging populations, small steps toward regular exercise can lead to substantial improvements in long-term cognitive well-being.