A major new study has found that just five minutes of moderate exercise per day can significantly reduce the risk of dementia—a condition that currently has no cure.
Researchers from the Johns Hopkins Bloomberg School of Public Health tracked 90,000 adults over 50 and discovered that those who exercised 35 minutes per week were 41% less likely to develop dementia over a four-year period compared to those who were inactive.
Dementia is an increasing global concern, with cases rising as populations age. The disease leads to memory loss, confusion, and difficulty handling daily tasks, and currently, no medical treatment can stop its progression.
That’s why researchers are focused on prevention strategies—and this latest study provides encouraging news.
"Our study suggests that increasing physical activity, even by as little as five minutes a day, can reduce older adults' risk of dementia," said Dr. Amal Wanigatunga, the study’s lead researcher, in a press release.
The More You Move, the Greater the Benefit
The study, which analyzed data from the UK Biobank in England, followed participants’ physical activity levels for two years using fitness trackers and then monitored their cognitive health for an additional four years.
The results showed a direct correlation between exercise and reduced dementia risk:
35 minutes of exercise per week → 41% lower risk
35-70 minutes per week → 60% lower risk
70-140 minutes per week → 63% lower risk
More than 140 minutes per week → 69% lower risk
These findings align with growing evidence that any amount of exercise is better than none, particularly for maintaining brain health in older adults.
What’s the Link?
Although the study does not prove that exercise directly prevents dementia, it strengthens the theory that physical activity supports brain function by improving:
Blood flow to the brain.
Cognitive resilience.
Reduction of inflammation linked to neurodegenerative diseases.
To rule out the possibility that early-stage dementia made some participants less active, researchers excluded cases where dementia appeared within the first two years of the study. Even after this adjustment, the trend remained the same—more activity was linked to a lower risk of dementia.
What This Means for You
The study’s findings suggest that even small changes in daily habits—such as a five-minute brisk walk—can impact long-term brain health.
With no cure for dementia, regular exercise may be one of the most effective ways to help prevent or delay its onset.
