Cut Your Chances of Developing Alzheimer’s in Half without the Need for Medication
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
“Could we be in a different position today if all these impacts could be encapsulated into a pill?”
This was the query raised by Laura Baker, an associate professor specializing in Geriatric Medicine, Neurology, and Public Health Sciences at Wake Forest School of Medicine. She addressed attendees at the Alzheimer’s Association International Conference in July.
Professor Baker was discussing something that is accessible to everyone, costs nothing, and is already known to lower the risks of heart disease, stroke, diabetes, and certain types of cancer.
She mentioned that there have been limited high-quality studies to investigate whether it can diminish the likelihood of developing dementia. While the audience listened intently, they became more engaged when she shared some remarkable findings from her recent research.
Here’s what caught their attention – and mine...
Overview
- Engaging in regular aerobic exercise can slash the chances of Alzheimer’s by up to 50% and prevent the onset of dementia.
- Exercise has been proven to boost brain volume, enhance blood circulation, and decrease tau protein levels, which are markers of Alzheimer’s disease.
- Physical activity fights inflammation, fortifies blood vessels, and reduces amyloid plaques linked to cognitive decline.
Exercise Reduces Alzheimer’s Risk by Nearly Half
Research indicates that exercise not only maintains physical fitness but is also a potent tool for brain health. It has been shown to shrink tau proteins associated with Alzheimer's, enhance blood flow, and memory. Exercise could be the closest thing we have to a brain-enhancing "pill."
While robust studies are limited, data from 11 trials involving individuals in middle age revealed that regular exercise can lower the risk of dementia by close to a third and Alzheimer’s by nearly 50%.
Aerobic Exercise is Crucial
Over a brief period of about a month, 29 trials found that consistent aerobic activities like walking, running, cycling, and swimming can dispel mental fog and boost memory, focus, and cognitive speed.
Even among individuals aged 60 and above, 26 studies show enhanced cognitive performance in those who stay physically active.
For her research, Professor Baker recruited participants aged 55 to 89 with mild cognitive impairment, a condition often preceding Alzheimer’s.
One group engaged in 45-minute aerobic sessions at the gym four times a week using exercise machines, bikes, or treadmills, aiming to reach around 70% of their maximum heart rate.
The second group performed gentle stretching exercises at 35% of their maximum heart rate. After six months, both groups were evaluated.
Reversed Cognitive Decline
The stretching group showed no cognitive improvements. Their brains continued to shrink, brain blood flow did not enhance, their ability to perform daily tasks declined, and tau protein levels in the brain, associated with Alzheimer’s, remained unaltered.
Conversely, the aerobic exercise group had notable positive outcomes.
They experienced a significant increase in brain volume, improved brain blood flow, enhanced planning and multitasking abilities, clearer cognitive function for daily tasks, and reduced tau protein levels.
This was substantial evidence that exercise could address initial signs of dementia.
Beneficial for Alzheimer’s Patients as Well
Professor Baker also conducted a study implementing the same exercise regimes with 76 Alzheimer’s patients. Even in these advanced dementia cases, those in the aerobic group exhibited a slower decline in memory compared to those in the stretching group.
Among the aerobics participants, the hippocampus – crucial for memory retention – actually expanded.
In a prior discussion, Professor Baker stated that exercise can mitigate the risk of cognitive decline through various mechanisms.
“Exercise brings about benefits in reducing inflammation, enhancing the integrity of both large and small blood vessels, and positively affecting physical and mental stress, all of which have been proven to significantly impact amyloid plaque accumulation in the brain.”
It's Never Too Late
Dr. James Pickett, head of research at the Alzheimer’s Society, mentioned, “This research implies that it’s never too late to start exercising.”
He is correct.
To respond to Professor Baker's question, yes, our situation would be different if these benefits could be encapsulated into a pill. So, pick up those golf clubs or tennis rackets and reintroduce yourself to a sport. Or simply walk daily. It is one of the healthiest activities, whether you aim to clear mental fog, combat memory loss, or refresh your mind.
Summary
Exercise has emerged as a formidable ally in the battle against cognitive decline, with research indicating its potential to significantly diminish Alzheimer’s risk and even reverse early dementia signs. Professor Laura Baker's study unveiled that sustained aerobic exercise over six months enhanced brain volume, blood flow, and memory function in participants with mild cognitive impairment. These results suggest that exercise not only prevents but actively combats dementia progression by reducing amyloid plaques, decreasing inflammation, and improving overall brain health.
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