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Exercising in your 40s and 50s might do more for your brain than you think. A 40-year study of thousands of adults found that people who stayed active in midlife and later life had up to a 45% lower risk of developing dementia.
The study used a self-reported physical activity index to measure how much time people spent in slight, moderate, or heavy activity. While the research didn’t find one intensity to be the single most effective, being regularly active at any level in your 40s and 50s was linked to better brain health later on.
That could mean regularly taking the stairs instead of the lift, a quick lunchtime walk, or a few sets with a pair of the best adjustable dumbbells at home. Small, regular habits really do add up.
What did the study find?
Researchers followed 5,354 adults for up to 40 years, tracking their activity across three life stages: early adulthood (26-44 years, 1,526 people), midlife (45-64 years, 1,943 people) and later life (65-88 years, 885 people). During the follow-up, 567 participants were diagnosed with dementia, helping researchers understand how activity at different ages can support brain health over time.
The clearest benefits were seen in midlife and later life. People who were most active in midlife had a 41% lower risk of dementia, and those who remained active in later life had a 45% lower risk. The findings suggest that moving more in your 40s, 50s and beyond can really help keep your memory and thinking sharp.
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Exercise in early adulthood didn’t show a clear link to dementia risk in this study. That doesn’t mean being active when you are younger isn’t worth your time. Staying fit early on still boosts heart health, mood and energy. But the good news is that it is never too late to start.
What kind of exercise counts?
You don’t need to be a gym regular to give your brain a boost. Any activity that raises your heart rate a little and challenges your muscles can help, and making a habit of it is key.
That could be a brisk walk around your local park, a few laps in the pool, getting out and about on one of the best electric bikes, or even following an online exercise class at home. Strength work matters too, and it can be as simple as lifting some light weights, doing wall push-ups, or practicing sit-to-stands from a chair.
You’re more likely to stick with exercise if it’s something you enjoy or feel good about afterward. Start with manageable sessions and slowly build up from there.
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