Can just five minutes of exercise a day really make a difference in preventing dementia? New research suggests that even a small amount of physical activity may significantly reduce the risk of cognitive decline, even for frail older adults. A study conducted by researchers at Johns Hopkins Bloomberg School of Public Health has revealed that as little as 35 minutes of moderate to vigorous physical activity per week—equivalent to just five minutes a day—can lead to a 41% lower chance of developing dementia over a four-year period.
The Study: Methods and Participants
The study analyzed data from nearly 90,000 adults in the United Kingdom who wore smartwatch-style activity trackers. The participants, with a median age of 63, were observed for one week between 2013 and 2015 to track their activity levels. Researchers then followed their health progress for an average of 4.4 years, during which 735 individuals were diagnosed with dementia.
To ensure accuracy, the researchers accounted for factors such as age, existing medical conditions, and even frailty. In a further check, they repeated the analysis while excluding participants diagnosed with dementia within the first two years of follow-up, ensuring that the results weren’t simply due to early undetected cases of the disease.
Striking Results: The Power of Movement
The study’s findings were remarkable. Dementia risk was significantly lower in individuals who engaged in any amount of physical activity compared to those who remained sedentary:
- 35-69.9 minutes of exercise per week: 60% lower risk
- 70-139.9 minutes per week: 63% lower risk
- 140+ minutes per week: 69% lower risk
Additionally, for every extra 30 minutes of weekly moderate to vigorous exercise, there was a 4% further reduction in dementia risk. Even for individuals classified as frail or nearly frail, increasing physical activity—no matter how small—was linked to a decreased likelihood of cognitive decline.
Why Does Exercise Help Prevent Dementia?
Experts believe that exercise benefits brain health through several mechanisms:
- Increased blood flow to the brain
- Reduction of inflammation and improved metabolic waste disposal
- Lower levels of neuroinflammation, which contributes to conditions like Alzheimer’s
- Association with overall healthier lifestyle choices
While the study did not establish a direct cause-and-effect relationship, its findings align with a growing body of evidence supporting the idea that physical activity plays a vital role in cognitive health.
‘Some Exercise is Better Than None’
While current public health guidelines recommend 150 minutes of moderate exercise per week, this study reinforces the notion that even small amounts of movement can have meaningful benefits. Dr. Amal Wanigatunga, the study’s lead author, emphasized that increasing activity—even by just five minutes a day—can be beneficial, particularly for older adults who may feel limited by health conditions or frailty.
“This study suggests that even frail or nearly frail older adults might be able to reduce their dementia risk through low-dose exercise,” Wanigatunga noted.
The Takeaway: Move More, Think Better
With dementia affecting millions worldwide and no definitive cure in sight, prevention is crucial. Lifestyle factors, including exercise, diet, and cardiovascular health, are increasingly recognized as key components in reducing the risk of cognitive decline. This study’s findings reinforce the idea that even minimal effort—just five minutes of movement per day—can make a meaningful difference.
For anyone hesitant to begin a fitness routine, this research delivers an encouraging message: doing something is always better than doing nothing. Whether it’s a short walk, light stretching, or a few minutes of yoga, small steps can lead to a healthier brain and a lower risk of dementia in the long run.
