Being active in adulthood can reduce the risk of dementia by 45%

The analysis showed that it is activity in middle age (45-64 years) that is associated with the most pronounced protective effects. People who actively moved during this period were less likely to experience dementia in old age. A similar pattern was observed in old age: even if a person started moving more later, it still had tangible benefits. But activity in younger years turned out to be less associated with risks, perhaps because participants of this age are much less likely to experience dementia in principle.

Scientists note that neurodegenerative diseases are on the rise, and medications are still having limited effect. Therefore, the interest in prevention is only growing. Physical activity has long been considered one of the most accessible tools for protecting the brain: it improves blood supply, reduces inflammation, supports vascular function and metabolism.

The researchers also tested the effects of genetics. Carriers of the APOE e4 variant, a gene that increases the risk of Alzheimer’s disease, benefited less from activity in middle age than those without this variant. However, in old age, physical activity was beneficial to everyone, regardless of genes.

Moderate and intense exercise provided a particularly strong protective effect: walking at a fast pace, swimming, jogging, and sports training. In old age, even lighter activities—walking, housework—also reduced the risk.

It is better to take care of the brain in advance, and an active lifestyle in midlife is one of the most effective tools for long—term protection. However, the late start of movement is also important: the body reacts to activity at any age.