Why Physical Activity Matters for Brain Health
Being physically active has a powerful effect on brain health. Even small amounts of movement can greatly lower your risk of brain disease.
You don’t need to exercise for hours to see benefits. Physical activity helps protect your brain because it also improves other health factors, like blood sugar and blood pressure.
You Have Control
Many health organizations recommend 150 minutes of activity per week, but that goal can feel overwhelming. The good news is that research shows benefits can begin with much smaller amounts.
- Just 5 Minutes a Day Helps: A study found that people who did about 35 minutes of moderate or vigorous activity per week — just 5 minutes a day — had a 41% lower risk of dementia. Easy ways to add 5 minutes of activity is parking an extra block away or walking to public transit. You can even do some squats, jumping jacks, or push-ups in your home.
- Aim for 5,000 Steps: Getting about 5,000 steps per day may lower your risk of dementia by 26% and heart disease by 18%. The benefits increase even more if you reach 7,000 steps.
- Mix Activity Levels: Try combining moderate activity, like speed walking (where you can still talk), with vigorous activity, like running (where you can only say a few words). Mixing both gives the best results.
Almost any kind of movement counts. Apps like Nike Training Club and Apple Fitness+ can help you find activities you enjoy. Even online 5-10 minute workout videos can help.
Partnering With Your Doctor
Doctors see physical activity as an important part of a complete brain health plan.
- Understand Your Health Risks: Your doctor may check your blood pressure, cholesterol, blood sugar, and weight. Together, you can set goals and create a plan that uses physical activity to manage these connected health risks.
- Find Your Program: Your doctor may know about local or national physical fitness programs, such as the National Diabetes Prevention Program; that may even be covered by insurance.
Adding even a small amount of physical activity to your routine empowers you to decrease your risk of brain disease.
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