Can Physical or Cognitive Activity Help Prevent Dementia?
- rndyourhomecare
- Oct 26
- 4 min read
What recent research shows and what you can do now
As the number of people living with dementia continues to rise globally, many ask: Is there anything I can actively do to reduce my risk? Two recent large-scale studies suggest the answer is yes not guaranteed prevention, but a meaningful delay.
What the studies found
1. Cognitive (mental) activity delays onset of Alzheimer’s disease
In one study from the Rush Memory and Aging Project, 1,903 older adults (without dementia at baseline) reported how frequently they engaged in mentally stimulating activities: reading books, newspapers or magazines, writing letters, using the library, playing puzzles or board games.
Over about seven years, 457 of those individuals were diagnosed with Alzheimer’s disease. The top 10% of people (highest level of cognitive activity) developed Alzheimer’s at an average age of 93.6 years, whereas the bottom 10% (least cognitive activity) reached diagnosis at 88.6 years a difference of approximately five years.
Importantly, the study controlled for factors like education, early‐life cognitive activity, social activity, and loneliness and autopsy data (in 695 of the participants) showed that the amount of Alzheimer’s pathology (plaques and tangles) was not related to the level of cognitive activity. In other words: the mentally active seemed to resist the clinical expression (symptoms) of Alzheimer’s for longer, even when pathology was present.
2. Physical activity slows down cognitive decline
In a separate study from the Chicago Health and Aging Project, 1,159 older adults (average age ~77) were grouped by physical activity level: little/no activity, medium (<150 minutes/week, average ~62.5 min/week), high (≥150 minutes/week, average ~327.5 min/week). Researchers measured blood levels of total tau (a marker of Alzheimer’s pathology) and tracked cognitive function over time. They found that regardless of tau levels, greater physical activity was associated with slower rates of cognitive decline.
What this means for you and your loved ones
These findings can be summarized in a few key take-aways:
Even if you have risk factors for dementia (family history, etc.), engaging in regular mental and physical activity appears to delay the onset of symptoms rather than absolutely prevent the underlying pathology.
The fact that pathology (plaques, tangles, tau) was similar across activity levels but outcomes (symptoms, cognitive decline) differed, supports the concept of cognitive reserve: the brain’s resilience to damage. (In the first study, more mentally active individuals may have built stronger cognitive reserve.)
The best time to act is as early as possible but the studies suggest you can start later in life and still gain benefit. The physical-activity study involved older adults (~77 years old).
Mental and physical activity appear complementary not one or the other; combining both may maximize benefit.
Practical tips: How to incorporate these habits
Here are ways to translate the science into everyday routines:
For cognitive stimulation:
Set aside regular time for reading books, magazines or newspapers.
Use public libraries (or online equivalents) for variety.
Play games that require thinking (puzzles, board games, strategy games).
Write letters, journaling, creative writing engages your brain differently than passive reading.
Learn something new (e.g., a language, skill, hobby) to challenge your brain.
For physical activity:
Aim for at least ~150 minutes/week of moderate activity, per general guidelines (this aligns with the “high” activity group from the second study).
Choose activities you enjoy walking, swimming, cycling, dancing, light jogging or group exercise classes.
Incorporate strength and balance work (useful for overall brain/health resilience).
Consistency matters: making movement a routine habit is more valuable than sporadic bursts.
For a “brain-healthy lifestyle”:
Combine physical and cognitive activities.
Prioritize good sleep, healthy diet, social engagement and manage cardiovascular risks (blood pressure, diabetes, cholesterol) all factors known to impact brain health.
Reduce sedentary behavior (long periods sitting with little movement) as much as possible.
Why this matters for home-care services
At Your Home Care, our caregivers can play a key role beyond basic care:
Encouraging clients to engage in mentally stimulating activities (reading, games, learning) can support cognitive function and quality of life.
Incorporating regular, appropriate physical movement into daily routines even light walking or chair-based exercises can help slow cognitive decline.
Facilitating routines that combine mental, physical and social engagement helps build the overall “reserve” that these studies point to.
A balanced perspective
It’s important to be realistic: none of the studies show that physical or cognitive activity prevents dementia outright in all cases. Rather, they show delay or slower decline. The author of the article, Andrew E. Budson, MD, emphasizes that even when pathology is present, lifestyle habits make a meaningful difference in when symptoms appear and how quickly decline happens.
Also: individual results will vary, and these lifestyle habits are one part of a larger strategy for brain health.
Conclusion
The message is hopeful: while we may not yet have a “cure” or guaranteed prevention for dementia, mounting evidence shows we do have control over significant factors. Simple, consistent habits reading and thinking, moving regularly, staying socially engaged buy us time. In some cases, five years or more of delayed onset of symptoms.
For caregivers, clients and families alike, integrating these habits into daily life can offer real value. At Your Home Care, we’re committed to supporting our clients in building a brain-healthy, resilient lifestyle enabling better aging in place, richer connections and improved quality of life.
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