Just 5 Minutes a Day: How Daily Exercise Can Slash Your Risk of Dementia
Could just five minutes of movement a day protect your brain for life? According to a new study from the Johns Hopkins Bloomberg School of Public Health, the answer is a resounding yes.
Published in Good Housekeeping medical journal, the study analyzed data from over 90,000 adults in the UK and found a strong link between physical activity and a reduced risk of developing dementia. The findings are encouraging—proving that even short bursts of movement can have lasting effects on brain health.
A Little Movement Goes a Long Way
The study revealed that engaging in as little as 35 minutes of physical activity per week—that’s just five minutes a day—was associated with a 41% reduction in dementia risk over a four-year period.
The benefits increased with more exercise:
- 25 to 60 minutes per week lowered the risk by 60%
- 70 to 130 minutes weekly resulted in a 63% reduction
- 140 minutes or more led to a 69% decrease in risk
“These results show that every bit of movement counts,” said Dr. Amal Wanigatunga, Assistant Professor of Epidemiology at Johns Hopkins. “Our goal was to demonstrate that even minimal daily activity can have a measurable impact on brain health.”
Why Exercise Protects Your Brain
Physical activity supports the brain in multiple ways. It promotes neuroplasticity, the brain’s ability to form new connections, which is key for maintaining cognitive function. Exercise also increases blood flow to the brain and helps with the formation of new neurons, both of which are vital in preventing age-related decline.
Importantly, the study found that even moderate to vigorous daily activities, such as climbing stairs or brisk walking, were effective in reducing dementia risk.
Cognitive Gains Beyond Dementia Prevention
Regular physical activity doesn’t just help prevent dementia—it also supports key brain functions such as memory, decision-making, and problem-solving. Additionally, exercise has been linked to reducing the risk of hearing-related cognitive decline.
Dr. Daniel Daneshvar of Massachusetts General Hospital emphasized that exercise enhances blood flow to the brain, strengthens neural pathways, and reduces inflammation, all of which help preserve mental sharpness.
Make Movement a Daily Habit
Experts recommend integrating movement into your daily routine, even if it’s just a few minutes at a time. Walk around during phone calls, take the stairs, or go for a short brisk walk after meals.
The message is clear: consistent, small efforts add up. Whether you’re young or old, active or just starting out, building daily movement into your life is one of the most powerful ways to protect your brain and promote healthy aging.
dementia risk reduction, benefits of physical activity, Johns Hopkins dementia study, cognitive health, brain exercise, mental health and fitness, healthy aging