Exercise, even when started later in life, has a powerful impact on brain health and reducing the risk of dementia, according to new research from Johns Hopkins University. Analysing the habits of nearly 90,000 adults with a median age of 63, the study revealed that every additional 30 minutes of moderate to vigorous physical activity (MVPA) per week led to a 4% lower risk of developing dementia. MVPA includes activities such as brisk walking, cycling, jogging, aerobic dancing, or uphill cycling. Lead author Amal Wanigatunga explained that such activity triggers biological processes that may slow cognitive decline and even enhance brain function, particularly by improving blood flow to key regions. Additionally, muscle contractions from exercises like walking release proteins and hormones that support brain connectivity and cognitive health.
Experts stress that it’s never too late to start. Ivan Corsi, a personal trainer, confirms the body’s ability to adapt at any age, and that resistance training can benefit muscle mass, bone density, and metabolism well into the eighties. Joseph March, a physiotherapist, adds that those who begin fitness routines later in life often see remarkable improvements in mood, sleep, and independence. Regular gym attendance can also reduce feelings of isolation—a known risk factor for dementia. March underscores that personalised and consistent training is essential for beginners, helping build confidence and reduce injury risk. A proper start often involves medical consultation, baseline fitness assessments, and an emphasis on proper form over intensity to prevent strain.
Low-impact and age-appropriate workouts such as walking, swimming, yoga, and dynamic stretching are ideal for older adults. Programmes should focus on strength, balance, mobility, and cardiovascular health, integrating exercises like squats, push-ups, step-ups, and Zone Two cardio. Wanigatunga notes that even minimal efforts toward activity improve overall well-being, especially for older populations who may face barriers such as pain or fear of falling. Supportive gym environments and tailored programmes help individuals take that critical first step, proving that exercise isn’t only for the young—it’s a lifelong investment in health, mobility, and cognitive resilience.
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