Aging and Dementia: How Physical Activity Protects Brain Health
Most people don’t look forward to old age, though as the saying goes, it beats the alternative. Aging can bring with it a decline in many of our bodies’ most basic functions. Muscles can weaken. Joints can stiffen. Even our brains can lose the sharpness and acuity we enjoyed in younger years. Luckily, we know that staying physically active can help keep our muscles and joints healthy into our later years. What’s less well-known is that physical activity can also play an important role in protecting our brains from decline, even protecting us from a degenerative disease like dementia.
Recent research published by the JAMA Network considered the link between physical activity in adults and their risk of all-cause dementia. Participants were divided by age, into early adult life, midlife, and late life. The study found that individuals with the highest levels of physical activity in midlife and late life – compared to those with the lowest levels – showed a 41% and 45% lower risk of all-cause dementia, respectively1.
Understanding Dementia
Anyone who has experienced a loved one dealing with dementia knows how difficult and emotionally challenging it can be. The frequent memory loss, confusion, difficulty with familiar tasks, communication problems, and personality changes can have a devastating impact on friends and family. It’s important to note that these are not just normal parts of aging. Minor forgetfulness can be normal. The symptoms of dementia are much more serious.
Dementia can affect people differently, and comes in many forms (Alzheimer’s, vascular dementia, Lewy body dementia, etc.), but there are many common symptoms. In each case, it is a degenerative condition caused by the loss of or damage to nerve cells and their connections in the brain2.
Dementia can obviously have a devastating impact on the person suffering from it, but it can also seriously impact friends, family members, caregivers, and society at large. Having the ability to delay or even prevent the onset of dementia can be very beneficial.
The Research at a Glance
The Framingham Heart Study cited by the JAMA Network tracked thousands of adults over decades, exploring their physical activity at different life stages: early adulthood (ages 26-44), midlife (ages 45-64), and late life (ages 65-88). While no clear protective association was found in early adulthood, a statistically significant link between greater physical activity and reduced dementia risk was found in both midlife (41% reduction) and late life (45% reduction).
Physical activity in the study included anything that would move your body and get your heart beating faster, including walking, cycling, gardening, dancing, swimming, strength training, etc. The correlation between which participants performed more of these activities at different stages in their life and which performed fewer provided the statistical breakdown.
This means that physical activity doesn’t have to be especially strenuous. In fact, other research has indicated that increasing movement even a little bit can boost brain health and reduce dementia risk3.
Why Physical Activity Helps the Brain
The link between physical activity and brain health has been studied for decades. As more research is done, the connection becomes clearer. Some of the ways that physical activity supports brain health include:
- Better blood flow to the brain – Better blood flow supports healthier nerve function.
- Less inflammation – Less inflammation can help your brain’s glymphatic system flush out waste.
- Stronger cardiovascular health – Cardiovascular health can help prevent vascular damage and reduce neuroinflammation.
- Mood and sleep benefits – Physical activity has been shown to improve mood and sleep, indirectly supporting cognition and mental well-being.
These are just a few of the established links between physical activity and brain health. A great deal of research has been done and is ongoing. If you want to dive deeper into the subject, there are many comprehensive sources available online, including a 2019 study published by the National Library of Medicine4.
How to Put this Knowledge to Use
Now that we know how physical activity in adult life plays a significant role in brain health and reducing the risk of dementia, how can we make the most of this information? Most of our lives are fairly busy, after all, and it’s not easy to make drastic lifestyle changes.
The good news is that positive improvement doesn’t require a huge time investment or major changes in your daily routine. Even small steps can make a big difference. Consider taking small steps like climbing the stairs instead of taking the elevator, parking a little farther away from your building, or taking your dog for a little farther of a walk.
Some physical activity can also be a great way to add some more fun into your life. Consider taking up dancing, bike riding, or gardening. Maybe make it a part of your social life by taking a group class or walking with friends or family.
Whatever you choose to do, you can always start small and build up from there. The first step is the most important.
Sources
- Marino, Francesca R, et al. “Physical Activity over the Adult Life Course and Risk of Dementia in the Framingham Heart Study.” JAMA Network Open, vol. 8, no. 11, 19 Nov. 2025, pp. e2544439–e2544439, jamanetwork.com/journals/jamanetworkopen/fullarticle/2841638, https://doi.org/10.1001/jamanetworkopen.2025.44439.
- Mayo Clinic. “Dementia - Symptoms and Causes.” Mayo Clinic, 7 June 2025, www.mayoclinic.org/diseases-conditions/dementia/symptoms-causes/syc-20352013.
- Bilodeau, Kelly. “Even Light Physical Activity May Help Prevent Dementia - Harvard Health.” Harvard Health, Apr. 2022, www.health.harvard.edu/mind-and-mood/even-light-physical-activity-may-help-prevent-dementia. Accessed 18 Feb. 2026.
- Di Liegro, Carlo Maria, et al. “Physical Activity and Brain Health.” Genes, vol. 10, no. 9, 17 Sept. 2019, p. 720, www.ncbi.nlm.nih.gov/pmc/articles/PMC6770965/, https://doi.org/10.3390/genes10090720.
