“We reviewed research showing that exercise benefits not only the heart but also the brain. Physical activity is one of the most promising ways to prevent cognitive decline and dementia,” said Tari.

Figure 1. Just Minutes of Exercise Can Slash Dementia Risk — New Study Shows.

The study examined evidence from both animal and human research, demonstrating how exercise influences inflammation, blood circulation, immune response, brain plasticity, and the release of protective molecules in the bloodstream—processes that tend to decline with age and contribute to neurodegenerative diseases. Figure 1 shows Just Minutes of Exercise Can Slash Dementia Risk — New Study Shows.

Tari and Wisløff, researchers at the Cardiac Exercise Research Group (CERG) at NTNU, have previously advocated for including microtraining—introducing brief bursts of pulse-raising activity into daily life—as part of official health recommendations in Norway.

Currently, the guidelines recommend at least 150 minutes of moderate or 75 minutes of high-intensity exercise per week.

Small Amounts, High Intensity

The researchers emphasize that exercising far less than current guidelines recommend can still offer significant benefits, provided the activity is performed at a high intensity.

“We believe health authorities should give clearer guidance on the importance of exercise for brain health. Our review shows that even brief bouts of high-intensity activity—like brisk walking that leaves you unable to sing—can lower dementia risk by up to 40%,” Wisløff stated.

Never Too Late to Begin

The findings from NTNU researchers are supported by international studies. In a January commentary published in Nature Medicine, American scientists emphasized the need to update public exercise guidelines, noting that even small amounts of physical activity offer health benefits.

“Current recommendations focus on total activity levels, but our research shows that even brief sessions of high-intensity exercise positively impact the brain. This message needs to be communicated more clearly, as it may encourage more people to start exercising. A little is better than nothing—and it’s never too late to begin,” Tari explained.

With life expectancy rising, cognitive decline and dementia are becoming significant public health concerns. Since no cure exists yet, prevention remains essential.

“Exercise is affordable, easy to access, and free of side effects. It should be regarded as a primary strategy for maintaining brain health,” Tari said.

The Power of Small Efforts

explanation: Researchers discovered that you don%E2%80%99t need to spend hours exercising each day%E2%80%94just a few minutes of focused, high-intensity activity can significantly reduce the risk of dementia. This is great news for people who struggle to meet traditional exercise guidelines.

How Exercise Supports Brain Health

explanation: Physical activity helps reduce inflammation, improves blood flow, strengthens the immune system, and boosts brain plasticity. These factors slow down the biological aging process and help protect against neurodegenerative diseases like dementia.

Rethinking Exercise Guidelines

explanation: While health authorities suggest 150 minutes of moderate or 75 minutes of intense exercise weekly, many don%E2%80%99t meet these targets. The new research suggests that shorter, high-intensity sessions can still provide powerful benefits, making exercise more achievable.

Why Intensity Matters

explanation: It%E2%80%99s not just about the duration of exercise but the intensity. Activities like brisk walking%E2%80%94where you can%E2%80%99t comfortably sing%E2%80%94can reduce dementia risk by up to 40%. This makes even small doses of exercise highly effective.

It’s Never Too Late to Start

explanation: International studies back these findings, emphasizing that benefits apply regardless of when you begin. With no current cure for dementia, prevention through exercise is essential and accessible to everyone, at any stage of life.

Source: SciTECHDaily

Cite this article:

Priyadharshini S (2025), New Study Finds That Just Minutes of Exercise Can Lower Dementia Risk, AnaTechMaz, pp.1142