For older adults worried about memory loss, new research offers a hopeful message: even five minutes of physical activity a day might help protect the brain.
A study from Johns Hopkins University has found that just 35 minutes of moderate exercise per week—a mere five minutes per day—was linked to a 41% lower risk of developing dementia.
The findings, published in The Journal of Post-Acute and Long-Term Care Medicine, challenge long-standing assumptions about how much movement is needed to support cognitive health.
Dementia, including Alzheimer’s disease, is a growing concern worldwide. As one of the leading causes of death, it currently affects millions and is projected to triple in cases by 2050.
In the U.S. alone, about seven million people live with dementia, with nearly one-third of those aged 85 and older diagnosed. With no cure in sight, prevention strategies are becoming increasingly urgent, particularly for aging populations.
While public health recommendations have long encouraged 150 minutes of moderate exercise per week, this study suggests that even a fraction of that amount can make a meaningful difference.
The research, which analyzed nearly 90,000 adults from the UK Biobank project, used wrist-worn accelerometers to track activity rather than relying on self-reported data.
Participants had a median age of 63, and over an average follow-up period of 4.4 years, 735 people developed dementia.
The results were striking: those who engaged in just 1 to 35 minutes of moderate-to-vigorous physical activity per week saw a 41% reduction in dementia risk compared to those who were completely inactive.
The risk reduction increased with more movement, reaching 60% for those exercising between 36 and 70 minutes weekly, 63% for 71 to 140 minutes, and 69% for those exceeding 140 minutes per week.
Lead study author Dr. Amal Wanigatunga explained that even small amounts of movement were beneficial, particularly for those who might struggle with mobility.
“Our findings suggest that increasing physical activity, even as little as five minutes per day, can reduce dementia risk in older adults,” he said. This aligns with growing evidence that some movement is always better than none, even for those who may feel too frail or unwell to follow traditional exercise guidelines.
Moderate physical activity, which includes brisk walking, dancing, gardening, cycling, or swimming, has long been known to improve circulation, reduce inflammation, and strengthen connections between brain cells.
Exercise is also linked to lower blood pressure, better blood sugar control, and reduced obesity—all factors associated with dementia risk. Some scientists believe it may even help clear harmful protein build-ups in the brain linked to Alzheimer’s.
For older adults who feel intimidated by standard fitness recommendations, this research presents an encouraging alternative: starting small can still have powerful effects.
Walking around the block, doing light chores, or even seated exercises may contribute to better brain health. The body responds dramatically to any increase in activity after being sedentary, making small efforts particularly impactful for those who have not been active before.
While the study did not establish a direct cause-and-effect relationship between exercise and dementia prevention, its findings add to a growing body of research supporting the connection.
Even after adjusting for possible early dementia symptoms that could limit physical activity, the link remained strong.
Experts unaffiliated with the study, such as Dr. Marc Siegel from NYU Langone Health, noted that while it does not serve as definitive proof, it offers an important message: every bit of movement matters.
With dementia cases expected to rise, simple and achievable prevention strategies like this could make a significant difference.
Instead of focusing on unattainable exercise goals, older adults may benefit from embracing the idea that even minimal movement is better than none.
For those who feel discouraged by the thought of long workouts, this study provides a clear takeaway: five minutes a day might be enough to help keep the mind sharp.