Dementia risk can be significantly reduced by incorporating a simple daily habit into your routine, experts reveal. Research shows that engaging in moderate physical activity—even as little as 35 minutes per week—can lower the likelihood of developing dementia by around 20% or more.
Physical Activity as a Key Protective Factor
A growing body of research highlights the powerful role of exercise in reducing dementia risk. A recent study from Johns Hopkins Bloomberg School of Public Health demonstrated that just 35 minutes of exercise weekly can cut dementia risk by 41% over a four-year period. Increased amounts of activity lead to even greater protection, with those engaging in 25 to 60 minutes weekly experiencing a 60% reduction in risk, and people exercising 140 minutes or more achieving nearly 70% lower risk.
Physical activity helps by stimulating brain-derived neurotrophic factor (BDNF), a hormone that promotes brain cell growth and resilience. This neuroprotective effect supports cognitive reserve, potentially delaying or preventing the onset of dementia symptoms.
Additional Lifestyle Habits to Lower Dementia Risk
Besides exercise, experts emphasize other modifiable lifestyle factors that contribute to lowering dementia risk. These include maintaining a balanced diet (such as the Mediterranean diet), managing blood pressure, avoiding heavy alcohol use, quitting smoking, and maintaining a healthy weight.
Women, who represent about two-thirds of dementia cases, may particularly benefit from adopting these habits. Studies show that following seven recommended healthy behaviors can reduce dementia risk by 6% for each incremental improvement in lifestyle score.
Incorporating these changes can be effective at any stage of life, but earlier and consistent adoption maximizes brain health and cognitive longevity.