The #1 Habit to Start Now to Reduce Your Dementia Risk

• Regular exercise is the #1 lifestyle habit linked to lower dementia and Alzheimer’s risk.
• Studies show even small amounts of activity boost brain blood flow and support cognition.
• A brain-healthy lifestyle includes exercise, sleep, social connection and balanced eating.

We often hear about preventing heart disease and cancer, but brain health doesn’t always get the same attention. Alzheimer’s disease—a type of dementia that affects millions of Americans—is the sixth leading cause of death in the U.S.

While genetics play a role, research shows lifestyle choices can lower dementia risk, even if you have a family history. The earlier you start, the better, since brain changes linked to Alzheimer’s can begin decades before symptoms appear.

Among all the risk factors, from smoking to high blood pressure, experts say exercise is the No. 1 habit to start. Not only does regular movement reduce dementia risk, it also strengthens your heart, lungs and muscles, boosts mood, and helps ward off other chronic diseases.

Getty Images / Paula Daniëlse

What Makes Exercise So Important

Exercise boosts blood flow to the brain, which may help explain its role in lowering dementia risk, according to one study where 70 adults ages 55 to 80 with mild memory loss were randomly assigned to either stretching sessions or regular exercise. Over 12 months, the exercise group built up to four to five weekly workouts—two of them high-intensity—lasting 30 to 40 minutes each. They began more gradually, with three shorter sessions per week, and increased frequency and duration over time.

After a year, those in the exercise group had less stiffness in the blood vessels in their necks and more blood flow to their brains. Those in the stretching-only group didn’t experience similar beneficial changes.

Other studies have also linked physical activity to a healthier brain. For example, a study review found that physical activity was associated with a 20% lower incidence of all-cause dementia and a 14% reduced risk of Alzheimer’s disease. And another review found a small but significant link between higher levels of physical activity and better cognition later in life.

Even a minimal amount of physical activity may help those who have a difficult time moving their bodies, as in the case of people with osteoarthritis, according to another study. Compared to people who were not physically active, those who walked for 15 to 30 minutes one or two times per week had a 52% reduced risk of dementia. Those who walked at least three times per week had a 81% lower risk.

While more research is needed, there are some clues as to why physical activity may improve cognition. For example, a study suggests that exercise may directly impact many of the brain changes involved in the development of Alzheimer’s disease. In other words, exercise may impact the brain on a cellular level. 

How to Fit in More Activity

If you’re not currently engaging in regular physical activity, today is a good day to begin. It can be as simple as a walk around the block. Just start where you’re at and, over time, progressively increase your time and intensity. 

Try out new activities, such as pickleball, dance or yoga. Learning something new improves brain health too. While people who are already in the exercise groove will tell you that you’ll feel so much better after a workout, that feeling may not come for a while. But once you get into the habit—and you move your body in ways that bring you joy—you may really come to like it.

Other Habits for a Healthy Brain

Fire up your brainpower with these additional habits:

• Eat a balanced diet: One example of this is the MIND diet, a fusion of the Mediterranean diet and the DASH diet, which was designed for healthy blood pressure, that includes eating ample whole grains, leafy greens, berries, fish, nuts, beans and vegetables. There is evidence that eating in line with the MIND diet can lessen risk of cognitive decline, even if you’re already experiencing symptoms. 
• Get adequate sleep: A lack of sleep, which in turn, increases stress, has been linked to an increased risk of dementia. Aim for seven to nine hours of quality sleep per night. Waking up at the same time each morning, exercising and avoiding blue light before bed can all help you get a better night’s rest. 
• Connect with others: Social isolation and loneliness is linked to depression and dementia. On the flip side, it’s been shown that people who maintain close social ties have younger brains.
• Avoid smoking and excessive alcohol intake: These can both speed up cognitive decline. Even drinking moderate amounts of alcohol has been shown to reduce brain volume. To reduce your alcohol intake, try one of these nonalcoholic drinks. 

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Our Expert Take

Exercise—or the lack of it— impacts health on numerous levels, including your brain. Research shows that physical activity may help preserve cognition by increasing blood flow to the brain and may help decrease the risk of dementia like Alzheimer’s. If you aren’t currently physically active, start with small breaks of movement during the day and build a regular routine from there.