Keep Moving for a Healthy Mind: How Physical Activity Protects Your Brain

Written By Jennifer Palmquist

Every step counts when it comes to brain health! Maybe you enjoy gardening, do some light stretches in the morning, or choose the stairs over the elevator when you can - kudos to you for staying active in little ways. These might seem like small things, but they are truly wins for your brain. Staying physically active is one of the most powerful and empowering strategies to keep your brain and your body healthy. 

In this article, we’ll explain why an inactive lifestyle can increase your risk of dementia and how moving more can help protect your memory and thinking. Most importantly, we’ll share simple, doable tips to build more movement into your daily life – without guilt trips or exhausting workouts - as you take steps (literally!) toward a sharper, healthier mind.

But it's important to remember, this is only one of many modifiable behavioral risk factors for Alzheimer's and dementia. 

If you'd like a personalized plan, daily activities and support to help address all of your most pressing risks, sign up for a 2 week free trial of Mindr. Better brain health starts today. 

Why an Active Body Means a Stronger Brain

It turns out the old saying “what’s good for the heart is good for the brain” is absolutely true – and exercise is a perfect example. Physical activity gets your heart pumping, which increases blood flow and oxygen delivery to the brain. This nourishes brain cells, helps keep the brain’s blood vessels healthy, reduces inflammation, and can even spur the release of chemicals that promote the growth of new neural connections. It essentially builds your brain’s resilience. 

Numerous studies show that people who stay active into midlife and beyond tend to maintain better memory and thinking skills as they age and have a lower risk of cognitive decline and dementia. In contrast, a sedentary lifestyle (too much sitting and too little movement) can contribute to problems like high blood pressure, diabetes, and obesity – all of which take a toll on the brain over time and up your dementia risk.

How much difference can being active really make? Consider this: analyses suggest that roughly 8-10% of Alzheimer’s cases worldwide may be attributable to physical inactivity and related risk factors. That’s millions of people. In fact, lack of exercise is one of the top modifiable risk factors for dementia, right alongside smoking and high blood pressure. The Lancet Commission on dementia estimated that addressing midlife physical inactivity alone could significantly reduce dementia incidence globally. 

One landmark trial known as the FINGER study demonstrated just how powerful lifestyle changes can be. In this two-year study of older adults at risk for cognitive decline, those who engaged in a program of regular exercise, healthy diet, and brain training ended up performing significantly better on cognitive tests – at least 25% better – than a similar group that didn’t make these changes. These results have been repeated in numerous follow up studies around the world including the U.S. POINTER study conducted by the Alzheimer’s Association. The exercise component, which included activities like walking and muscle strength training, was a key part of this success. Regular movement literally helped sharpen their minds, reinforcing that staying active can slow down age-related cognitive decline.

What if you haven’t been very active until now? Don’t worry – it’s never too late to start reaping the benefits of movement. Research out of Johns Hopkins University in 2025 found that older adults saw a big drop in dementia risk by adding modest amounts of exercise. In that study, just 35 minutes of brisk physical activity per week (five minutes a day on average) was linked to a 41% lower risk of developing dementia over several years compared to doing nothing. And those who managed about 2.5 hours per week had nearly 70% lower risk than their inactive peers. 

These findings are inspiring because they show that you don’t have to run a marathon or spend all day at the gym to help your brain – a little bit of exercise truly goes a long way. As one researcher put it, “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."

Finding Joy in Movement: Simple Ways to Get More Active

Staying physically active should be rewarding, not feel like a chore. The best way to make exercise a habit is to choose activities you truly enjoy and fit them into your routine in a sustainable way. Even if you have never been an athletic person who likes traditional types of exercise, you can challenge yourself to move your body in practical ways that fit your lifestyle. Here are some easy, brain-friendly tips for getting moving, even if you’re currently pretty sedentary:

  • Start Small and Build Up: If you’re not used to exercise, begin with just 2-3 minutes of activity a day. You might take a quick walk around the block, climb the stairs a few times or do gentle stretches during a TV commercial break. Consistency matters more than intensity at first – it’s okay if it’s short and simple. Over time, you can gradually add a few minutes and pick up the pace. With just a few minutes of moderate activity every day, you’re fueling your brain. Remember, as little as 5 minutes a day helped in studies. Anything is better than sitting on the couch all day.

  • Sneak Movement into Daily Life: You don’t need a complicated workout routine to get your body moving. Find little opportunities in your day: walk or cycle to nearby errands instead of driving, park further away from the store than you have to, take the stairs instead of the elevator, stand up and stretch or march in place every hour if you have a desk job. Putting a little extra effort into household tasks like gardening, vacuuming, walking your dog or doing light housework can not only give you exercise but also purpose and enjoyment. These bits of intentional movement add up and keep your circulation going.

  • Do Activities You Love: Not a fan of treadmills or spin classes at the gym? No problem. Focus on physical activities that make you happy. Dancing to your favorite music, swimming, yoga, cycling through a park or even joining a community tai chi or Zumba class can be fun ways to move. If it’s fun, you are more likely to continue to do it regularly. 

  • Exercise with a Friend: Love social time? Consider walking regularly with a friend or joining a local walking group – you’ll get the cognitive benefits of both exercise and social engagement. Activities which are both physically and mentally or socially engaging (like dancing or group exercise classes) may give an extra brain boost. You’re also more likely to stick with it if someone else is counting on you.

  • Mix it up: Research shows all kinds of exercise – aerobic, strength training, balance exercises, mind-body practices – can contribute to better brain health. Trade off different types of exercise to keep your routine fresh and balanced. Particularly for older adults, it’s wise to incorporate some balance and strength exercises to prevent falls. In fact, regular physical activity improves your strength and balance and reduces fall risk, which is a bonus protective factor for your brain. 

  • Make a Weekly Activity Plan: Many people find it helpful to schedule exercise just like any other important appointment. For example, plan that you’ll take a 20-minute walk every Monday, Wednesday, Friday before lunch, and do stretching or yoga on Tuesday and Saturday mornings. Having a routine can turn activity into a habit so it feels like a normal part of your day and not an extra chore. Eventually you can aim for the general guideline of 150 minutes of moderate exercise per week (about 30 minutes, 5 days a week), but remember – any increase is beneficial. If 150 minutes is too much right now, set a reachable goal and build from there. Every step forward helps.

  • Keep It Safe and Comfortable: The right gear and location can make all the difference. Start with comfortable, supportive shoes to help avoid injury. Stay hydrated before, during and after your workout and choose environments that are safe (well-lit, not slippery, etc.). As you get moving, pay attention to your body’s signals; push harder when you can and ease up when you need to. If you have any health concerns, check in with your doctor about what activities are appropriate. They’ll likely be thrilled you want to exercise and help you do it safely. The bottom line: an exercise plan should help you feel good and confident – it’s not about pushing to extremes or injuring yourself.

By finding ways to move that fit your lifestyle, you’ll gradually make moving more a feel good habit. Many people say that once they get into a routine, they start to crave the movement because it boosts their mood and energy so noticeably. That’s not surprising – exercise releases endorphins and can reduce stress, anxiety, and depression, all of which benefit your brain health as well. 

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Staying Motivated: Your Brain Will Thank You

There may be days when the couch or TV calls to you more loudly than the walking trail or gym. We all have those moments! On those days, try to remember your “why.” You’re not exercising because you “should” or to meet some perfect fitness ideal – you’re doing it as an act of self-care for your brain. Visualize your brain lighting up with activity when you move: blood flowing, neurons firing, maybe even new cells growing in memory centers of the brain. This is really happening when you exercise! Reminding yourself of that can help you get moving on the days it feels hard.

It also helps to celebrate your successes. Did you take two walks this week? Fantastic! Maybe you couldn’t walk as far or as fast as a friend – who cares? You lapped your old self who was just sitting on the couch. Focus on your own progress and how you feel. Perhaps you notice you’re sleeping better, or you don’t get as winded doing chores – those are huge wins. You might even find your thinking feels clearer and your mood brighter after a stretch of consistent activity. Over time, staying active can help keep your weight, blood pressure, and blood sugar in healthier ranges, which in turn protects your brain from the damage those conditions can cause. 

Finally, remember the encouraging research: It’s never too early or too late to make a positive change. If you think you are too old to exercise, think again. There’s no finish line for fitness! Your brain can benefit from exercise regardless of your age. And if you’re younger, the habits you start now will pay off for decades. 

By choosing to move more each day, you are truly investing in your brain’s future. You’re helping ensure you can continue to do the things you love and remember the people and moments you cherish. So whether it’s walking, dancing, swimming, or gardening, keep up the great work of moving your body. Your brain will thank you – now and in the years ahead – for the extra oxygen, nourishment, and care. 

Dementia is largely preventable through lifestyle choices, and staying active is one of the strongest protective factors we know. As the experts at AARP’s Global Council on Brain Health put it, exercise is a pillar of maintaining brain health as we age. With each active choice you make, you’re building a healthier, more resilient mind. And that is something to feel very proud about.

What’s Next?

We all know it’s hard to stick with an exercise routine. Despite our best intentions, priorities can change, life can get busy and exercise resolutions can be forgotten. Science also shows that despite our best intentions and most sincere dedication, it’s hard to make meaningful lifestyle changes and even harder to maintain them. Only 1 in every 8 or 9 people successfully complete self-guided health interventions. 

What makes it easier? Many studies, including the U.S. POINTER trial, a study of lifestyle changes conducted by the Alzheimer’s Association, have shown that coaching support and structured intervention plans give people a statistically significant edge over those who are self-guided. 

With Mindr, you will have access to all of these success boosting tools:

  • An easy to follow personalized exercise plan that fits your life

  • Daily guidance so you know exactly what to do each day

  • Frequent assessments and exercise tracking so you can see your progress

  • A human in the loop to support and encourage you

  • Additional personalized plans for your most pressing risk factors

You wouldn’t still be reading this if having a healthy brain wasn’t important to you. The lifestyle changes that will get you there are within your reach. You have the will, we’ll show you the way - one day at a time. You can do this and we can help.

Start Your Free Trial of Mindr

References:

Jennifer Palmquist
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