How much exercise does it take to help slow down memory loss in older adults? A new study has found the answer: at least 20 minutes of physical activity, at least twice a week.
This study was led by researchers at the Center for Community Health and Aging at Texas A&M University. It focused on older adults who have mild cognitive impairment—a condition where memory or thinking skills start to decline but are not bad enough to affect daily life.
This condition can be an early warning sign of Alzheimer’s disease or other types of dementia.
The research team wanted to figure out how much physical activity was needed to make a difference. Using data from a long-term national study of people aged 50 and older in the United States, they looked at how exercise affected brain health over time.
The data came from the Health and Retirement Study collected between 2012 and 2020. In total, the team studied 9,714 people, with a median age of 78. Most were men (about 69%), and around 31% were women. Over the study period, 8% of participants were diagnosed with Alzheimer’s or another type of dementia.
To measure thinking and memory skills, the researchers used simple tests. These included recalling words, subtracting numbers, and counting backward. They also asked participants how often and how long they took part in physical activities such as walking, playing sports, or other types of movement.
The results showed that people who regularly exercised—at least 20 minutes per session, twice per week—were much less likely to develop dementia. Even moderate levels of activity were linked to better brain health. In contrast, those who were less active saw little or no benefit.
One of the study’s authors, Dr. Junhyoung “Paul” Kim, said the research proves how powerful simple movement can be. He noted that something as easy as walking can help keep the brain healthy.
Other findings from the study showed that the chance of getting dementia went up with age. On the other hand, having more years of education and better brain function at the start of the study helped protect against dementia. Interestingly, the study found that gender did not play a role in who was more likely to develop the disease.
The study does have its limits. It looked at the connection between exercise and brain health, but it can’t say for sure that exercise alone prevents dementia. Still, the results are very encouraging.
Dr. Jungjoo “Jay” Lee, the lead author, said this research could help shape programs in the community to support older adults. He also said that many adults in the U.S. report memory problems that are getting worse.
Finding simple ways to support brain health—like adding regular exercise—can be an important step in helping this growing population.
In short, moving your body a little each week might be one of the easiest and most effective ways to protect your mind as you age.
If you care about dementia, please read studies about Dizziness upon standing may be linked to dementia risk and findings of Scientists find the ties between high blood pressure and dementia.
If you care about dementia, please read studies about Early heart rhythm problem linked to higher dementia risk and findings of Green leafy vegetables may help reduce Alzheimer’s risk.
The study is published in Journal of Physical Activity and Health.
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