Dementia is poised to become one of the most significant public health challenges of the next two decades. As cases rise sharply across the world, the question becomes increasingly urgent: Is there anything
individuals can do today to protect their cognitive future? According to growing scientific evidence and the experts leading eldercare and neurological practice, the answer is a resounding yes. And it begins with something deceptively simple: movement.
A Global Standard With Remarkable Impact
The recommendation that adults engage in 150 minutes of moderate physical activity per week comes from leading bodies including the NIH and the WHO. But as Ms. Neha Sinha, Dementia Specialist, CEO & Co-founder of Epoch Elder Care, points out, this is not an intimidating benchmark, it breaks down to just 20 minutes a day.
“It’s a small daily investment with profound long-term benefits,” she says. Sinha emphasises that this level of movement doesn’t just improve physical health; it has been shown to positively influence neural structures, enhancing memory, attention, and executive function. For individuals concerned about dementia, these findings represent substantial hope.
Research indicates that physical activity can help delay and in some cases prevent cognitive decline. Activities that combine motor skills with cognitive engagement, like tai chi, tango, and even task-oriented household chores, stimulate rapid adaptation in the brain. “These forms of movement strengthen neural pathways and promote resilience,” Sinha explains.
In her view, staying active becomes a personal gift we offer our future selves, “a deliberate act of care” that contributes to peace of mind as we age.
Movement as Medicine for the Brain
Neurologists echo this sentiment. Dr Bipan Kumar Sharma, Consultant Neurologist, Kailash Deepak Hospital, notes that physical activity supports the brain in multiple, interconnected ways. “Regular movement improves blood flow to key areas involved in memory, learning, and emotional balance,” he says.
Physical activity stimulates the release of natural growth factors, which help strengthen neurons and enhance communication between brain cells. This is why individuals who consistently exercise often exhibit clearer thinking and lower risk of cognitive impairments.
Importantly, Dr Sharma emphasises that the biggest variable is not intensity but consistency. Simple habits, brisk walking, cycling, yoga, even household chores can make measurable differences when done regularly. Movement, he stresses, is “one of the most effective tools we have to protect the brain throughout every stage of life.”
A Misunderstood Condition and a Preventive Opportunity
“Dementia is often mistaken as merely a problem of memory loss,” says Dr. Seema Jamwal, Consultant Neurologist, Kailash Hospital. But in reality, dementia affects a wide range of cognitive processes, many of which are strongly influenced by lifestyle especially physical activity.
She reinforces what research repeatedly shows: 150 minutes of moderate exercise per week can significantly reduce the risk of dementia. Even gentle activities such as stretching, light aerobic routines, or brisk walking can improve neural connectivity, enhance problem-solving abilities, and support better emotional regulation.
Physical activity’s benefits extend well beyond cognitive function. It helps regulate stress hormones, improves sleep quality, and boosts mood, all factors strongly correlated with long-term brain health.
Dr. Jamwal also underscores the value of mental movement, through activities like chess, sudoku, puzzles, reading, pranayama, and meditation. These stimulate cognitive flexibility, reduce stress, and align body and mind, creating conditions in which the brain can thrive.
A Call for a Cultural Shift
What emerges from these expert perspectives is a clear, unified message: movement must be integrated into daily life not as an optional wellness practice, but as a vital investment in neurological longevity.
Twenty minutes a day may seem insignificant. Yet, stacked over weeks, months, and years, those minutes become the architecture of a healthier brain, one better equipped to resist the threat of cognitive decline.
If dementia is one of the defining challenges of our ageing world, then intentional movement may be its most democratic, accessible, and hopeful counterforce.
The future of brain health, in many ways, begins with the simple act of taking a step.
