Regular physical activity isn’t just good for your heart—it’s one of the best things you can do for your brain. That’s the takeaway from a major new review published in The Lancet, which finds that even small doses of high-intensity exercise may lower the risk of dementia by up to 40%.

“We summarize research that clearly indicates that exercise is not only important for the heart, but also for the brain,” said author Atefe R. Tari. “Physical activity appears to be one of the most promising measures we have to prevent cognitive decline and dementia.”

The review, underscores how endurance training and physical fitness play a direct role in brain health—especially as we age.

“These are mechanisms that play an important role in the development of dementia and cognitive decline,” Tari said.

The researchers examined how physical activity affects several key processes that weaken over time and contribute to age-related cognitive decline:

• Inflammation
• Blood flow to the brain
• Immune function
• Brain plasticity
• The release of protective molecules in the blood

Together, these processes help maintain healthy brain structure and function. And regular exercise, they found, helps keep these systems operating more effectively as we grow older.

While most public health guidelines recommend at least 150 minutes of moderate exercise or 75 minutes of vigorous activity each week, many people struggle to hit those numbers.

That’s why the researchers are emphasizing microtraining—short bursts of activity that elevate your heart rate, even if only for a few minutes at a time.

The takeaway? A little effort goes a long way.

“Today’s recommendations emphasize total activity, but we show that even small amounts of high-intensity exercise have an effect on the brain,” added Tari.

As life expectancy rises, cognitive decline and dementia are becoming bigger public health challenges—ones that carry immense emotional and economic costs. Since there’s still no cure for dementia, prevention is critical.

“Exercise is cheap, accessible and has no side effects. It should be considered a first-line measure to preserve brain health,” said Tari.

In a world where we often look for high-tech and pill-based solutions to health problems, this study reminds us of a very simple fact that many choose to ignore: move your body. Whether you’re walking briskly around the block, dancing in your kitchen, or climbing stairs instead of taking the elevator, it all adds up.

Protecting your brain starts with moving your body so start exercising today and enjoy all the future benefits for yourself.

AR Tari et al. Neuroprotective mechanisms of exercise and the importance of fitness for healthy brain ageing. The Lancet (2025). DOI: 10.1016/S0140-6736(25)00184-9