Just 5 Minutes of Daily Movement Could Help Ward Off Dementia

Concerns about dementia grow as people age. Alzheimer’s disease is a leading cause, and there is no cure. However, new research shows that even a small amount of exercise can help lower the risk, even for older adults with health challenges.

Study Findings: 35 Minutes Per Week Makes a Difference

A study from Johns Hopkins Bloomberg School of Public Health found that just 35 minutes of moderate to vigorous exercise per week, just 5 minutes per day, can lower dementia risk by 41%.

The study, published in the Journal of the American Medical Directors Association, analyzed data from nearly 90,000 adults in the UK Biobank project. Participants wore wrist-worn activity trackers for a week between 2013 and 2015. Researchers followed their health for an average of 4.4 years, during which 735 participants developed dementia.

The results showed:

• 35 minutes per week reduced dementia risk by 41%.
• 60-69.9 minutes per week lowered risk by 60%.
• 70-139.9 minutes per week reduced risk by 63%.
• 140+ minutes per week cut risk by 69%.

These benefits applied to all participants, including frail older adults.

How Exercise Protects the Brain

Physical activity improves blood flow to the brain, reduces inflammation, and stimulates brain cell growth. It strengthens neuron connections and helps control dementia risk factors like high blood pressure, diabetes, and obesity. Research suggests exercise may also reduce harmful protein buildup in the brain linked to Alzheimer’s disease.

Dr. Amal Wanigatunga, the study’s lead author, highlights the importance of small efforts. “Our findings suggest that increasing physical activity, even as little as five minutes per day, can reduce dementia risk in older adults. This adds to growing evidence that some exercise is better than nothing.”

Making Exercise More Accessible

Health guidelines suggest at least 150 minutes of moderate exercise per week, but this can be hard for some older adults. The new study shows even small amounts make a difference.

Moderate to vigorous activity includes:

• Brisk walking
• Gardening
• Dancing
• Cycling
• Light housework

For frail adults, even simple activities help:

• Walking short distances
• Chair exercises
• Gentle strength movements

Simple Ways to Move More

Adding activity to daily routines is key. Some easy ways to get started:

• Take short walks
• Do chair exercises while watching TV
• Try light gardening
• Park farther away from store entrances

Healthcare providers can encourage small activity goals instead of pushing for 150 minutes per week right away.

Why This Matters

Dementia cases are expected to triple by 2050 as the population ages. While there is no cure, studies show that lifestyle changes—including better control of cholesterol, blood pressure, and blood sugar—can help lower dementia risk.

This research confirms that even small increases in physical activity can provide real benefits.

Small Changes Add Up!

Incorporating more movement into daily life can support walking for fat loss, as even low-intensity activity contributes to calorie burn over time. Simple changes, such as standing more often or taking short walks, can help increase your NEAT (Non-Exercise Activity Thermogenesis), which plays a crucial role in weight management.

Regular movement also supports mental health by reducing stress and enhancing cognitive function, reinforcing the connection between how exercise can improve mood. For those struggling with consistency, identifying ways to stay motivated to exercise—such as setting achievable goals, tracking progress, or finding enjoyable activities—can help maintain long-term habits.

Additionally, for aging adults, fitness for men over 40 is crucial for maintaining muscle mass, joint health, and overall well-being. Strength training and moderate-intensity activities can improve longevity and resilience, making physical activity an essential part of a healthy lifestyle at any age.

Conclusion: Every Move Counts

Exercise does not have to be intense or time-consuming. Whether it’s five minutes a day or 35 minutes a week, small steps add up.

As Dr. Wanigatunga and his team suggest, future studies should explore low-dose exercise as a dementia prevention strategy. In the meantime, moving more—at any level—can help protect brain health.

The study titled “Moderate-to-Vigorous Physical Activity at Any Dose Reduces All-Cause Dementia Risk Regardless of Frailty Status” was published in the Journal of the American Medical Directors Association (JAMDA) in January 2025. The lead author is Dr. Amal A. Wanigatunga from the Johns Hopkins Bloomberg School of Public Health. The study’s DOI is 10.1016/j.jamda.2024.105456. 

The research analyzed data from nearly 90,000 adults in the UK Biobank project, tracking their physical activity using wrist-worn accelerometers between 2013 and 2015. Participants were followed for an average of 4.4 years, during which 735 were diagnosed with dementia. The findings indicated that even small amounts of moderate-to-vigorous physical activity (MVPA) were associated with a reduced risk of dementia. Specifically, each additional 30 minutes of MVPA per week was linked to a 4% reduction in all-cause dementia risk. 

The study was supported by the National Institute on Aging (NIA) under grant numbers K01 AG076967 and R01 AG075883. 

TL/DR

In summary, the study confirms that engaging in even modest amounts of physical activity can significantly reduce the risk of dementia, underscoring the importance of incorporating regular exercise into daily routines for older adults.