Regular physical activity has long been linked with better brain health, but new research suggests there ae certain stages in life when staying active can make an even bigger difference. Even if you start after the age of 45, you can still see strong protection against memory loss and long-term brain decline.
Exercise in Midlife and Later Years
A recent study published in JAMA Network Open found that being highly active between the ages of 45 to 64 lowered the risk of dementia by 41%. Staying active between ages 65 and 88 lowered the risk by 45%. Researchers say this shifts the understanding of exercise from being “generally good for the brain” to recognizing that there may be “key windows” when movement matters more.
With dementia expected to rise from 57 million people today to nearly triple by 2050, the research team wanted to understand whether exercise has the same impact throughout life or it certain stages show greater benefits. Their findings suggest that midlife and late adulthood may be especially important.
How Much Exercise Helps the Brain
The study could not specify exact exercise amounts because the researchers used a combined measure of sleep, light movement, and heavy activity. However, other studies offer clearer guidance. Walking around 3,800 steps a day has been linked with a 25% lower risk of dementia. Choosing a bike over a car, bus, or train has also been connected to a lower risk of both dementia and Alzheimer’s disease.
Experts say even small increases in daily movement matter. Since physical activity also benefits the heart, mood, and stress levels – all of which support brain health – staying active brings multiple advantages.
Recommended Activity Levels
Global health guidelines recommended adults get at least 150 to 300 minutes of moderate exercise each week, or 75 to 150 minutes of vigorous exercise. This can include brisk walking, running, cycling, or strength training. Experts advise beginners to start slow and gradually increase intensity to prevent injuries.
Building simple habits, such as a 20 – minute walk before work or short movement breaks during the day, can help create long-term consistency.
What the Study Followed
The findings were based on early – age adults (26 to 44), middle-aged adults, and older adults from the long – term Framingham Heart Study. Physical activity in early adulthood did not show a strong link to dementia risk. However, both middle – age and older adults saw clear benefits from higher levels of daily movement.
Even people with the APOE ε4 gene — the strongest known genetic risk factor for Alzheimer’s — had a 66% lower risk of dementia if they stayed highly active.
Important Limitations
Experts note that people who exercise more may also follow other healthy habits, which could influence the results. The study also lacked early-life activity data for middle – aged and older participants, making it hard to compare long – term patterns. Since the study relied on self – reporting, activity levels may not be fully accurate. Using fitness trackers in future studies could provide clearer measurements.
Why Midlife and Later Years Matter
Midlife is when major vascular risk factors often appear – high blood pressure, high cholesterol, diabetes, and thyroid issues. These problems can affect brain health and memory. Exercise helps protect blood vessels, improves circulation, supports brain function, reduces inflammation, and may slow the buildup of harmful proteins linked to Alzheimer’s disease.
Experts say that reviewing your fitness habits during midlife and later years can make a meaningful difference. A balanced lifestyle and regular checkups with your doctor are key to understanding and lowering your risk.
By
