Physical exercise and the brain

Movement is one of the best-supported things you can do for brain health. The effect on cognition is modest, but the broad benefits and low risk make exercise a strong recommendation.

For reducing risk

Physical inactivity is one of the modifiable risk factors for dementia identified by the Lancet Commission ^{[Livingston G 2024]} . WHO recommends physical activity to reduce the risk of cognitive decline, with the strongest, “strong” recommendation for adults with normal cognition ^{[World Health Organization 2019]} .

General targets for older adults: at least 150 minutes of moderate-intensity aerobic activity per week, plus muscle-strengthening on two or more days ^{[World Health Organization 2019]} . Even smaller amounts help - the key is to reduce sitting time and build up gradually.

For people living with dementia

The WHO mhGAP guideline makes a strong recommendation (high-certainty evidence) that physical exercise - delivered 3-4 times per week for 30-45 minutes over more than 12 weeks - should be offered to people living with dementia, with potential benefits for global cognition and daily functioning ^{[World Health Organization 2023]} .

A 2023 collaborative international guideline recommends exercise for people with mild cognitive impairment and dementia, noting that while the cognitive evidence is not conclusive, the benefits across nearly all aspects of health justify it ^{[Izquierdo M 2023]} .

What the evidence points to

Across many studies, regular physical activity is linked with better cognitive ageing:

• Active people tend to have lower dementia risk.
• Benefits appear across different types of activity.
• Effects build with consistency over time.

How it may help the brain

• Supports healthy blood vessels and blood flow.
• Reduces risk factors like high blood pressure.
• Benefits mood, sleep, and stress.

Making it practical

• Choose activity you enjoy and can sustain.
• Mix aerobic, strength, and balance work.
• Build movement into everyday routines.

What it means for daily practice

• Something is better than nothing - start with a short daily walk.
• Mix aerobic and strength activity when possible.
• Personalise it to ability and preference, and keep it safe.

Pair movement with a calm finish like Breathe with the Circle, or follow a Practice step that includes a movement prompt.