The participants were followed for an average of 4.4 years, with health status monitored through November 2021. During this time, 735 participants were diagnosed with dementia.

The researchers compared those who engaged in some level of moderate to vigorous physical activity each week with those who didn’t, adjusting for age and other health conditions. The results showed a clear link between higher activity and lower dementia risk.

Participants in the lowest activity group (1–34.9 minutes per week) saw a 41 per cent reduction in dementia risk. As physical activity increased, the risk of dementia dropped even more: 60 per cent lower for those engaging in 35–69.9 minutes per week, 63 per cent lower for those with 70–139.9 minutes, and 69 per cent lower for those exercising 140 minutes or more per week.

The study’s lead author Amal Wanigatunga, PhD, MPH, assistant professor in the Bloomberg School’s Department of Epidemiology said the “findings suggest that increasing physical activity, even as little as five minutes per day, can reduce dementia risk in older adults.”

“This adds to a growing body of evidence that some exercise is better than nothing, especially with regard to an aging-related disorder that affects the brain that currently has no cure,” Wanigatunga said.

We all know exercise is good for us — but that doesn’t make it easy to stick with. As we age, aches and pains, busy schedules, or a simple lack of motivation can make staying active feel like a challenge.

The good news? You don’t need to run marathons or join a gym to reap the benefits. Here are a few simple strategies to help you stay motivated and make movement a regular part of your life:

1. Choose activities you enjoy

The best exercise is the one you’ll actually do. Forget what you “should” be doing and focus on what feels good. Walking with a friend, swimming laps, tai chi, dancing, or gardening all count as movement. When you enjoy it, motivation comes naturally.

2. Make it social

Exercising with others not only keeps you accountable but also makes the time fly. Join a walking group, yoga class, or local community program. Sharing the experience with friends — and having a chat along the way — turns exercise into a highlight of your week.

3. Set small, realistic goals

Big goals like “get fit” can feel overwhelming. Instead, aim for simple targets: 20 minutes of walking most days, two exercise classes a week, or being able to carry groceries more easily. Achieving small wins builds momentum and keeps you on track.

4. Build it into your routine

Just like brushing your teeth or making a morning cuppa, exercise works best when it becomes a habit. Choose a regular time that suits you — whether it’s a morning stroll or an evening stretch — and stick with it. Over time, it becomes part of your lifestyle, not an extra task.

5. Focus on the benefits that matter

Exercise in later life isn’t about chasing athletic records — it’s about keeping your independence, protecting your balance, improving heart health, and boosting your mood. Every step, stretch, or swim is an investment in your future self.

When it comes to dementia prevention, every minute counts. Even a brisk 5-minute walk each day could help protect your brain health — and your independence — for years to come.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.