There is no cure for dementia, a disease that affects more than six million individuals in the United States alone. However, there are various treatments available that can help manage and reduce symptoms. Yet, these treatments are often expensive and present side effects. Therefore, finding ways to prevent the onset of dementia and brain aging in general is crucial to our long-term mental health. Many researchers suggest that an easy-to-follow weekly exercise regimen could help reduce your dementia risk and slow brain aging. Conducted by the Norwegian University of Science and Technology, the researchers examined various animal and human studies in the hopes of better understanding the impact of physical health on the brain. They focused on key factors such as blood flow, inflammation, and brain plasticity, which are considered critical to neurodegenerative disease development.
How Exercise Can Slow Brain Aging
At the moment, health practitioners recommend 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week. However, the researchers found that even minimal exercise can help slow brain aging. Hopefully, this fact will encourage more people to start exercising regularly. Many feel that those in the medical field need to spread more awareness about the benefits of exercise in brain health. The study’s co-author, Professor Ulrik Wisløff, stated that, “We believe it’s time for health authorities to provide clearer advice on how important exercise is for the brain. Our review shows that even small doses of high-intensity activity – equivalent to brisk walking where you can’t sing – can reduce the risk of dementia by up to 40%.”
While the current exercise recommendations focus on total weekly activity, health authorities need to do more to convey the benefits of short, high-intensity exercise sessions. Unlike medications that are produced to manage symptoms of cognitive decline, exercise is inexpensive, has no bad side effects, and is accessible to most able-bodied individuals. Considering that Alzheimer’s disease is responsible for more than 100,000 deaths per year, finding safe and natural ways to prevent its onset is crucial to public health. Thankfully, almost half of all dementia cases could be prevented by simply making a few lifestyle changes.
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The Factors That Determine Fats or Slow Brain Aging
In one study conducted in 2024, researchers from Oxford University examined more than 40,000 patient brain scans. They found that the main contributing factors for dementia risk were pollution exposure, alcohol consumption, and a sedentary lifestyle. According to Dr. Valter Longo from the Longevity Institute at the University of California, you should take a brisk walk for an hour every day. Additionally, you should try to walk everywhere you can on weekends, avoiding polluted areas as much as possible. A brisk walk is described by many experts as one performed at around three miles per hour.
Besides regular exercise, there are also several other lifestyle adjustments you can make to slow brain aging. It’s important that you control your high blood pressure, manage your blood sugar levels, maintain a healthy weight, and eat healthy food. You also need to stay mentally active, stay socially connected with your family and friends, and get proper sleep. Other adjustments you can make include cutting down on alcohol consumption, treating any hearing problems that arise, and stopping smoking tobacco. Implementing these changes will not only improve your mental health, but your physical health too!
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The Bottom Line
While there is no cure for dementia, science is increasingly pointing to easily implemented exercise routines that help protect your brain as you age. Regular exercise—even in small, consistent doses—has been identified as one of the most effective interventions for lowering the risk of cognitive decline. By going for a few brisk walks each week and following other healthy habits, you can greatly reduce your risks of developing dementia. This weekly habit, which is free of side effects and provides additional health benefits, could be one of the most effective ways to keep your brain sharp for years to come.
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