Dementia Risk Could Be Lowered by Doing This for 5 Minutes a Day

Think five minutes isn’t enough time to make a difference in your health? Think again. Researchers from the Johns Hopkins Bloomberg School of Public Health have found that even a few minutes of physical activity daily might help fend off dementia, a disease that affects millions worldwide.

The study, published in the Journal of the American Medical Directors Association, revealed that engaging in just 35 minutes of moderate to vigorous physical activity per week was associated with a 41% lower risk of developing dementia over a four-year period. For those doing absolutely no exercise, even five minutes of light daily activity could make a significant difference.

Here’s where it gets interesting: The data showed that dementia risk dropped further with increasing amounts of weekly activity. Participants who clocked 35–69.9 minutes of physical activity per week had a 60% lower risk, while those doing 70–139.9 minutes saw a 63% reduction. Exercising 140 minutes or more weekly slashed the risk by 69%.

Dr. Amal Wanigatunga, the lead researcher, emphasized that these benefits were seen even in frail older adults or those at higher risk of adverse health outcomes. He stated, "Our findings suggest that increasing physical activity, even as little as five minutes per day, can reduce dementia risk in older adults."

For their analysis, the researchers studied nearly 90,000 adults in the UK who wore smartwatch-style activity trackers. The median age of participants was 63, with women making up 56% of the sample. Over a follow-up period of 4.4 years, 735 participants developed dementia.

The study also found that for every additional 30 minutes of moderate to vigorous physical activity each week, dementia risk dropped by 4%. But the most striking finding? The difference in dementia risk between people who didn’t exercise at all and those who engaged in even minimal amounts of activity. It’s like the universe is handing you a cheat code for your brain.

Dr. Marc Siegel, a clinical professor at NYU Langone Health, weighed in on the findings, calling them "important" for those who feel discouraged by the idea of needing to commit to intense exercise. "This study suggests that even small amounts are helpful," he said. Increased blood flow to the brain, reduced inflammation, and better metabolic waste disposal are just some of the mechanisms that could explain the connection between physical activity and lower dementia risk.

While this wasn’t a clinical trial proving causation, the researchers made efforts to rule out confounding factors, such as undiagnosed dementia leading to lower physical activity. Even after excluding dementia diagnoses within the first two years of follow-up, the association between greater activity and lower dementia risk remained solid.

The takeaway? You don’t need to become a marathon runner to protect your brain. A little movement goes a long way, and even frail individuals can benefit. So, whether you’re taking a brisk walk around the block or dancing in your living room for five minutes, it all adds up to a healthier brain.

This study was funded by the National Institute on Aging, further highlighting the importance of lifestyle changes—like better control of cholesterol, blood pressure, and blood sugar—in reducing the risk of Alzheimer’s and dementia. It’s time to get moving, folks. Your brain will thank you later.