Researchers Identify Optimal Age for Exercise to Benefit Brain Health

Everyone knows staying active benefits the body, whether through a brisk walk or a gym session. But is there a particular decade when physical activity gives your brain extra protection? Recent research has pinpointed the age when exercise is most effective in preserving cognitive function.

Exercise as a Shield Against Dementia

For decades, scientists have studied how exercise impacts the body and brain. While regular activity always offers health advantages, it appears that its cognitive benefits peak between the mid-forties and mid-sixties. Researchers analyzed data from 4,354 participants in the long-running Framingham Heart Study, which began in 1948 and expanded with new participants in 1971, tracking physical activity across life stages. Over the course of the study, 567 participants developed dementia.

The results showed that people who engaged in moderate or vigorous activity during midlife (ages 4564) had a 40% lower risk of developing dementia compared to less active individuals. Continuing to exercise past age 65 offered even greater protection, reducing dementia risk by 45% compared to sedentary peers.

We aimed to identify the life stages when physical activity most effectively reduces dementia risk, to guide more precise prevention strategies, explains Phillip Hwang, PhD, MPH, assistant professor of epidemiology at Boston University School of Public Health and coauthor of the study.

Does Early Adulthood Exercise Help?

While staying active in your twenties and thirties has many health benefits, this study found that cognitive protection from exercise is strongest when maintained in midlife and later. Adults aged 2644 showed no significant link between early-life activity and reduced dementia risk.

Why Midlife Exercise Matters Most

Experts offer several explanations for the impact of midlife physical activity on brain health. Exercise during midlife improves cardiovascular health, which is closely tied to brain health, notes Amit Sachdev, MD, MS, medical director at Michigan State Universitys neurology department. Better heart health supports better brain function.

Regular exercise also enhances blood flow to the brain, which is crucial in preventing vascular dementia, a condition caused by reduced blood supply that impairs memory and concentration, explains neurologist Clifford Segil, DO, from Providence Saint Johns Health Center. Additionally, consistent physical activity reduces inflammation, improves brain structure, and supports blood vessel function, according to Hwang. Exercise may also influence the accumulation of beta-amyloid, a key factor in Alzheimers disease, although more research is needed.

Starting Exercise Later in Life

These findings dont suggest that young adults should skip physical activity. Early-life exercise establishes the foundation for a long, healthy life, Segil says. A sedentary lifestyle in youth contributes to health issues beyond memory loss. Cultivating fitness habits early ensures longevity and future cognitive protection.

Maintaining regular exercise not only safeguards the brain but also reduces the risk of heart disease and stroke. Whether youve been consistently active or are just getting back into a routine, staying physically engaged benefits both body and mind.

Author: Sophia Brooks