Did you know that just 35 minutes of moderate exercise per week can lower dementia risk by 41%?

A recent Johns Hopkins study confirms what experts have long believed—movement is one of the most powerful ways to protect brain health. Dementia affects millions worldwide, but research shows that exercise can not only reduce the risk of developing it but also slow cognitive decline.

So, how does movement keep the brain sharp? And what types of exercise are most effective? Continue reading to explore the science behind exercise and dementia prevention and learn how you or your loved one can start benefiting today.

Your brain thrives on movement. Every step, stretch, and heartbeat sends a surge of oxygen and nutrients to fuel cognitive function. It’s no surprise that research consistently links regular exercise to better memory, sharper thinking, and a lower risk of dementia.

Here’s how staying active protects brain health:

✓ Improves circulation and oxygen flow. Exercise increases blood flow to the brain, keeping neurons nourished and energized.

✓ Reduces inflammation and stress hormones. Chronic inflammation and high cortisol levels accelerate brain aging. Movement helps regulate both.

✓ Strengthens brain connections. Physical activity promotes neuroplasticity, allowing the brain to adapt, form new pathways, and retain memory.

✓ Boosts BDNF production. Nicknamed “fertilizer for the brain,” BDNF (Brain-Derived Neurotrophic Factor) helps protect and regenerate brain cells, keeping cognitive function strong as we age.

The Takeaway: Exercise is one of the most powerful tools for keeping the brain sharp, resilient, and healthy as we age.

The secret to exercise and dementia prevention? Move often, and mix it up. Different types of exercise activate different parts of the brain, each playing a unique role in preventing cognitive decline.

1. Aerobic Exercise – “The Brain’s Oxygen Boost”
Think of aerobic exercise as fuel for the brain. Walking, swimming, dancing, and cycling increase circulation, delivering oxygen and nutrients that keep memory and focus strong.

• Tip: Aim for at least 150 minutes of moderate-intensity aerobic activity per week. Even short, brisk walks count!

2. Strength Training – “The Cognitive Protector”
Lifting weights isn’t just for muscles! It also fortifies the brain. Strength training regulates hormones, reduces inflammation, and slows age-related neurodegeneration. Research suggests that two sessions per week can improve decision-making, memory, and overall cognitive resilience.

• Tip: Try resistance bands, bodyweight exercises, or light weights to keep your muscles and mind strong.

3. Balance & Flexibility Work – “The Mind-Body Connection”
Balance-focused exercises like yoga, tai chi, and Pilates strengthen brain connectivity and enhance mental clarity, all while reducing fall risk, which is crucial for aging adults. These exercises also help manage stress, a major factor in cognitive decline.

• Tip: A few minutes of daily stretching or mindful movement can enhance coordination, reduce stress, and support long-term brain health.

The Bottom Line: Movement in any form is better than none, and finding an activity you enjoy makes it easier to stay consistent. Every step, rep, and stretch brings you closer to better brain health.

Staying active doesn’t have to mean intense workouts. Weave movement into your daily life in ways that feel natural and enjoyable. Here’s how both seniors and caregivers can make physical activity a lasting habit:

For Seniors: Simple Ways to Stay Active & Protect Your Brain

→ Move in ways you enjoy! Whether gardening, walking with a friend, dancing, or light stretching, movement should feel good, not like a chore.

→ Sneak exercise into daily life. Take the stairs instead of the elevator, walk while chatting on the phone, or stretch during TV commercials. Small efforts add up!

→ Make it part of your routine. Making movement part of your routine is one of the best strategies for exercise and dementia prevention. Join a class, schedule daily movement breaks, or track progress to stay motivated.

For Caregivers: Encouraging Movement with Ease

→ Make it social! A short walk together, a chair yoga session, or a game of catch keeps exercise fun and engaging.

→ Create a movement-friendly home. Have clear, safe spaces for stretching, light resistance exercises, or even simple balance work.

→ Celebrate small wins. Every bit of movement matters. Encouragement and consistency help build lasting habits, no matter how small.

Staying active is easier when it’s fun, flexible, and woven into daily routines. Whether you’re a senior looking to maintain independence or a caregiver supporting a loved one, small, consistent efforts lead to big brain health benefits.

At Beyond Neighbours, we know that exceptional senior care goes beyond medical treatment—it includes lifestyle strategies that promote longevity, quality of life, and independence.

Our Calgary-based physician-led care team works closely with families to create personalized care plans that integrate brain-boosting movement, proper nutrition, and expert medical oversight, helping seniors stay sharp, active, and engaged as they age.

As part of our proactive stance, we incorporate physiotherapy into our initial assessment for clinic patients, optimizing movement and mobility from the outset. By identifying and addressing physical limitations early, we help seniors maintain independence and reduce the risk of falls or mobility decline.

Looking for a proactive approach to your loved one’s care? Learn more about the benefits of private senior care here.

Exercise is one of the most effective, natural ways to protect cognitive function and promote healthy aging. Whether staying active for yourself or helping a loved one maintain independence, small and consistent movement makes a lasting impact.

Beyond Neighbours’ physician-led team provides expert guidance on proactive, personalized senior care so you can feel confident knowing your loved one’s health is in the best hands.

🧡 Schedule a consultation today to learn how our care team can help your loved one stay active, independent, and mentally sharp.