Study shows midlife and later-life exercise may significantly reduce dementia risk

Scientists have long emphasized the value of staying active early in life to protect the brain as people age. But a new study suggests that even if someone doesn’t begin exercising until age 45 or later, there are still major benefits for brain health.

Researchers found that adults who had the highest levels of physical activity in midlife and late life saw a reduced risk of dementia by more than 40 percent. Midlife was defined as ages 45 to 64, while late life extended from ages 65 to 88.

Experts say the findings highlight key periods where exercise may have the greatest impact. With more than 57 million people currently living with dementia worldwide and that number projected to almost triple by 2050, identifying prevention strategies is increasingly important.

The study measured types of daily activity ranging from light movement to more intense exercise. While it did not pinpoint an exact amount of activity needed to see benefits, doctors maintain that any effort to move more can help.

Additional research supports similar conclusions. For example, walking as few as 3,800 steps a day has been linked to a reduced risk of dementia. Choosing more active transportation, such as riding a bike instead of driving, has also shown positive results.

Health experts urge adults to aim for at least 150 minutes of moderate aerobic activity per week, combined with strength training. That can include brisk walking, cycling or other activities that raise the heart rate.

Those new to exercise are encouraged to start slowly and increase intensity over time to avoid injury. Building daily habits, like taking short walks before or during work breaks, can help establish consistency.

Researchers also noted limitations to the study, including a lack of data tracking physical activity across a person’s entire life and the potential for participants to overestimate their exercise levels. Still, the growing evidence indicates that maintaining an active lifestyle in midlife and beyond can play a crucial role in protecting memory and cognitive function.

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