Exercise for brain health: how much do you need?
Quick answer
Regular, moderate exercise may support thinking skills and slow cognitive decline. A Finnish study found people who were active at least twice a week had a lower risk of dementia than less active people. We recommend 45 minutes of exercise at least four days a week to see cognitive benefits.
When we exercise the body, we also exercise the brain
Several studies have shown that with moderate daily exercise we can greatly affect cognitive function and slow down cognitive decline. A very exciting study from Finland found that physical activity helps protect us from dementia.The researchers found that participants who engaged in physical activity at least twice a week had a lower risk of dementia than those who were less active. The research also showed that it’s never too late to start. Becoming more physically active even after a diagnosis was shown to improve dementia outcome.
The amount of physical activity that the person get can often be one of the predictors for us on how well the person will do in treatment. Movement helps to keep the lymphatic system drained of stagnated lymphatics, it boosts many of our brain neurotransmitters as well as the feel good endorphins that lift mood.
How much exercise is necessary?
We recommend getting 45 minutes of exercise at least four days a week in order to see the cognitive benefits. In order to make sure that this is something that you will be able to commit to long-term, find an activity that you really enjoy. For some it may be walking, others may enjoy swimming. You may even find a local fitness class that you enjoy.
Making exercise part of your routine is critical to success, so spend a little time finding something that you really enjoy. If leaving the house is not possible, even putting on some favourite music and getting the body moving. Even for those with disabilities that limit movement, sometimes gentle practices like Qigong can work miracles.
Common questions
Does exercise reduce the risk of dementia?
A Finnish study found that people who were physically active at least twice a week had a lower risk of dementia than those who were less active. Several studies have also shown that moderate daily exercise can affect cognitive function and slow cognitive decline.
How much exercise do you need for brain health?
We recommend 45 minutes of exercise at least four days a week to see cognitive benefits. Choosing an activity you really enjoy, such as walking, swimming or a local fitness class, makes it easier to keep it up long term.
Is it too late to start exercising after a dementia diagnosis?
According to the Finnish research, it is never too late to start. The study showed that becoming more physically active, even after a diagnosis, was linked to improved dementia outcome. Activity levels can often predict how well someone does in treatment.
This article is for general information and isn’t a substitute for personal medical advice. Please speak to your GP (family doctor) or a qualified practitioner before making changes to medication or treatment.