A new study has revealed that protecting your brain health could be as simple as carving out five minutes a day for movement—and the long-term benefits might surprise you.
For years, we’ve been told that regular exercise is essential for heart health, weight management and overall wellbeing. But the link between physical activity and brain health is now becoming clearer than ever. While most people associate dementia with ageing and genetics, research is showing that how much you move in your day-to-day life could play a crucial role in reducing your risk.
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Why movement matters for your brain
A large-scale study conducted by researchers in the US has highlighted a direct connection between short bursts of physical activity and a lower risk of developing dementia. The research, which tracked nearly 90,000 adults aged 50 and older, found that those who engaged in just over half an hour of moderate to vigorous exercise each week were significantly less likely to be diagnosed with dementia later in life.
That works out to a mere five minutes a day—an amount of time most of us spend scrolling on our phones or waiting for the kettle to boil. And yet, according to the findings, those five minutes could reduce your dementia risk by more than 40%.
It’s not just any kind of movement that makes a difference. The researchers emphasised that the intensity of the exercise matters. Activities that raise your heart rate and leave you slightly out of breath—whether that’s a brisk walk, a quick dance session in your kitchen or a few rounds of squats—appear to have the greatest benefit.
How does exercise protect your brain?
Scientists are still working to understand exactly why physical activity helps to lower dementia risk, but there are already a few clear theories. Exercise improves blood flow throughout the body, including to the brain, which supports better cognitive function over time. It can also help reduce inflammation and boost the size of areas of the brain linked to learning and memory.
The research adds to a growing body of evidence suggesting that even small, manageable changes to your daily routine can have a lasting impact on your brain health. It’s worth noting that the more you move, the better the benefits. Participants in the study who managed 140 minutes or more of moderate exercise per week saw their risk of dementia drop by almost 70%.
That said, even those five-minute “exercise snacks”—whether it’s taking the stairs instead of the lift or walking briskly around the block—can start to make a difference.
Why it’s never too late to start
One of the most encouraging findings to come out of recent studies is that it’s never too late to start moving more. Even if you’ve spent most of your life avoiding exercise, incorporating regular activity into your routine in middle age or beyond can still help to lower your risk of dementia and improve your overall quality of life.
Some studies have even suggested that beginning strength training or cardio workouts in your 40s and 50s can help reverse some age-related changes to your brain and body. It’s a powerful reminder that small, consistent efforts can pay off, no matter when you start.
Dementia risk and lifestyle
While dementia can affect anyone, factors such as age, genetics and certain health conditions all play a part in determining your individual risk. However, lifestyle choices—like whether you smoke, drink excessively or stay active—also have a major influence.
You can’t control every risk factor, but you can take simple, science-backed steps to support your cognitive health. Adding just a few minutes of daily exercise to your routine is one of the easiest and most effective ways to do that.
So, if you needed a reason to lace up your trainers or stretch your legs during your lunch break, this is it. A few minutes of movement a day doesn’t just make you feel better in the moment—it could help protect your brain for years to come.
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