A recent study has revealed that leading an active lifestyle—especially before the age of 50—can bring about brain changes that help prevent dementia. Researchers found that regular physical activity helps preserve brain volume in areas responsible for thinking and memory, reducing the risk of cognitive decline.
Notably, individuals who maintained an exercise routine throughout life showed better cognitive function at age 70, even if they had early markers of Alzheimer’s disease, such as amyloid protein buildup in the brain.
The Science Behind Exercise and Brain Health
The study highlights that regular physical activity leads to structural and functional improvements in the brain. It enhances blood flow, reduces inflammation, and promotes the growth of new neurons—a process known as neurogenesis. Exercise also strengthens the brain’s ability to form new connections, improving cognitive function and memory.
Key Brain Changes Linked to Exercise
- Increased Brain Volume
- Physical activity has been linked to increased gray matter in key areas associated with memory and learning, such as the hippocampus.
- Reduced Brain Inflammation
- Exercise lowers the levels of harmful inflammatory markers, which are linked to neurodegenerative diseases.
- Boosted Neurotransmitters
- Physical activity enhances the production of brain chemicals like dopamine and serotonin, which support cognitive function and emotional well-being.
- Improved Blood Flow
- Regular movement ensures better oxygen and nutrient supply to brain cells, preventing cognitive decline.
How Much Exercise Is Needed?
Experts suggest at least 150 minutes of moderate aerobic exercise per week, such as brisk walking, cycling, or swimming, combined with strength training exercises. Even daily activities like gardening or dancing contribute to brain health.
According to Alzheimer’s Research UK, nearly 982,000 people in the UK currently live with dementia—a number expected to surpass 1.4 million by 2040. Dr. James urged policymakers to improve access to physical activity across all life stages, from school-age children to middle-aged adults juggling careers and family responsibilities.
David Thomas, head of policy and public affairs at Alzheimer’s Research UK, reinforced that while dementia isn’t entirely preventable, certain lifestyle choices—such as staying physically active, maintaining heart health, and engaging in social and cognitive activities—can significantly reduce risk.
The bottom line? Staying active at any age is a powerful tool for brain health. Whether you’re in your 30s, 50s, or beyond, incorporating regular exercise can help protect your memory, improve cognitive function, and delay the onset of dementia symptoms.
