I’ve seen the headlines: obesity, diabetes, high blood pressure, high cholesterol, chronic inflammation—they all raise my personal risk for brain dysfunction and dementias like Alzheimer’s, vascular dementia, Parkinson’s-related dementia, and beyond. That’s why I’ve prioritized exercise—not just for my body, but for my brain too.
Here’s What’s NEW—and Why It Inspires Me
- A groundbreaking two-year clinical trial—U.S. POINTER—showed that adopting a structured lifestyle program combining aerobic exercise, strength & flexibility training, MIND-style nutrition (think leafy greens, berries, nuts, olive oil, fish), cognitive challenges, social engagement, and health monitoring led to improved thinking and memory and protected older adults from typical age-related decline. It worked regardless of genetics, ethnicity, sex, or heart health—so it’s relevant to me and, likely, to you too.
- Even just a daily five-minute burst of movement can shrink dementia risk in older adults. That’s huge—just five minutes.
- A light walk boosts processing speed and memory, lowers “cognitive age” by up to 4 years, thanks to increased blood flow, new neuron growth, and elevated BDNF levels
- Want more? Cycling may outperform walking for brain protection. Over 13 years, cyclists had a 19% lower risk of dementia and 22% lower Alzheimer’s risk. MRI scans even showed more gray matter in memory hubs like the hippocampus.
- A long-term study of Swedish women found that high cardiovascular fitness—from cycling—was linked with an 88% lower dementia risk and delayed onset by nearly 10 years.
- And strength training isn’t just for bulking up: doing it twice a week for six months improved memory, preserved white matter, protected key brain regions, and even reversed cognitive impairment in some participants
- Scientists have also pinpointed the mechanisms: Exercise boosts neuroprotective factors like BDNF and triggers beneficial gene expression changes in the hippocampus—even at an epigenetic level.
What I’m Doing—and How You Can Too
- Move—even a little: A quick 5-minute walk or a few strength reps during your break? It matters.
- Cycle if you can: A short, regular ride—indoors or out—could be a powerful brain-boosting habit.
- Lift—or do bodyweight: Two sessions a week of resistance work strengthens not just muscles, but memory.
- Go all-in: Combine exercise with smarter eating, brain games, socializing, and health check-ins. Structured programs like U.S. POINTER can boost results massively.
- Start now: This isn’t something to wait until after retirement; every year counts now.
Why THIS Matters
Every step, pedal, and rep is more than fitness—it’s defense. Dementia affects millions—and women make up about two-thirds of those impacted. Research now shows that our daily habits can delay or even reverse cognitive decline. Why wait?
Bottom-Line Call to Action
If I can carve out 5 minutes, or swap my coffee for a bike ride, why not you? Take control. Move for your brain.
Make your appointment with Coach Michaelene Conner, WELLBEING COACH, ACSM, WELLCOACHES, author of GOOD BRAIN, BAD BRAIN, YOUR BRAIN.