Imagine this: moving for just 5 minutes a day—like a quick walk or some chair squats—could cut your chance of getting dementia by 60%. Too good to be true? Nope, it’s real! Scientists at Johns Hopkins found an easy way to keep your brain healthy as you get older.
Here’s what they did: they watched almost 90,000 people (around 63 years old) in the UK, using wrist trackers to see how much they moved. After about 4 years, 735 people had dementia. But those who did 35 minutes a week of faster exercise—that’s as little as 5 minutes a day—had 60% less risk than people who didn’t move much. More moving, like 10 minutes a day, worked just as well or better!
The cool thing? You don’t have to be super strong. Even older folks who feel weak or wobbly got the same brain boost. Moving helps because it sends blood and good stuff to your brain to keep it working well. Anyone can do it!
What counts as “faster exercise”? Stuff that makes your heart beat quicker—like a fast walk, climbing stairs, or dancing to a fun song. Too busy? No worries! Five minutes of stepping in place while your tea heats up is enough to start.
Don’t think “it’s too little to matter.” This study shows even small moves can protect your brain from dementia. So, put on your shoes (or wiggle in socks) and give your brain a cheer—your future will love it!
Reference: Wanigatunga, A. A., et al. (2025). Moderate-to-Vigorous Physical Activity at Any Dose Reduces All-Cause Dementia Risk Regardless of Frailty Status. Journal of the American Medical Directors Association, 26(3), 105456.
