Every Movement Supports Brain Health

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Crowd Walking

When people think about dementia prevention, they often assume it requires major lifestyle changes or intense exercise programs. However, growing research shows that even small amounts of movement can have meaningful benefits for brain health.  

A recent study by Johns Hopkins Bloomberg School of Public Health researchers found that participating in as little as 35 minutes of moderate to vigorous physical activity per week was associated with a 41% lower risk of developing dementia than inactivity (Wanigatunga et al., 2025).  Even more encouraging, the study found that each additional amount of physical activity continued to further reduce dementia risk.  

Physical activity benefits the brain in several important ways. Exercise helps increase cerebral blood flow, delivering oxygen and nutrients to brain tissue while supporting vascular health (Erickson et al., 2019). Regular movement has also been shown to promote neuroplasticity, the brain’s ability to adapt, recognize, and form new neural connections throughout life (Cotman et al., 2007). This is especially important as aging and neurogenerative diseases like dementia can disrupt communications between neurons.  

In addition, physical activity stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that supports neuron survival, learning and memory formation (Ratey & Loehr, 2011). Higher levels of BDNF have been associated with cognitive function and may help protect against age-related cognitive decline. Exercise may also reduce chronic inflammation and oxidative stress, both of which are believed to contribute to the progression of dementia and other neurodegenerative diseases (Chen et al., 2016) 

The good news is that physical activity does not need to feel intimidating or overwhelming. Moderate to vigorous activity simply means moving enough to raise your heart rate and breathing to a level where you can still talk but not sing. Many everyday activities can help achieve this, including:  

  • Going for a brisk walk 
  • Gardening or raking leaves  
  • Water aerobics  
  • Riding a bike or a stationary bike  
  • Dancing to your favourite music  
  • Participating in exercise class or chair exercises  

Research continues to show that it is never too late to become more active. Even individuals who begin exercising later in life may experience improvements in cognitive function and overall brain health (Erickson et al., 2011). The goal is not perfection; it is consistency. Small amounts of regular movement can still make a meaningful difference.  

For individuals living with dementia or mild cognitive impairment, movement can also help support balance, mood, mobility, confidence and social connection. Activities can also always be adapted to match a person’s comfort level and abilities.  

At the end of the day, supporting brain health does not always require complicated routines. Sometimes, it starts with something as simple as taking an extra walk, stretching during the day or just dancing in the kitchen.  

Start incorporating movement into your week this week! 

Try adding one extra 10-minute movement break into your day. Go for a walk, stretch while watching TV, or put on your favourite song and get up and move your body to it. Ultimately, supporting brain health does not need to be complicated. Research continues to show that small, consistent habits can make a meaningful difference over time. EVERY MOVEMENT COUNTS!  

References 

  • Chen, W. W., Zhang, X., & Huang, W. J. (2016). Role of physical exercise in Alzheimer’s disease. Biomedical Reports, 4(4), 403–407.  
  • Cotman, C. W., Berchtold, N. C., & Christie, L. A. (2007). Exercise builds brain health: Key roles of growth factor cascades and inflammation. Trends in Neurosciences, 30(9), 464–472.  
  • Erickson, K. I., Hillman, C., & Kramer, A. F. (2019). Physical activity, brain, and cognition. Current Opinion in Behavioral Sciences, 4, 27–32.  
  • Erickson, K. I., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017–3022.  
  • Ratey, J. J., & Loehr, J. E. (2011). The positive impact of physical activity on cognition during adulthood. Harvard Review of Psychiatry, 19(4), 209–217.  
  • Wanigatunga, A. A., et al. (2025). Association of Moderate to Vigorous Physical Activity With Dementia Risk.