Exercise is good for both your body and your brain. It can boost your mood and help your brain work better — even deep down in your cells. Just a little bit can make a positive difference, whether or not you have Alzheimer’s.

Doctors think regular exercise may help prevent more than 30 percent of dementia cases and 45 percent of Alzheimer’s cases. Exercise isn’t a cure for Alzheimer’s, but there are many good reasons to start being active, regardless of age.

Physical activity has proven benefits for the brain. Being active won’t reverse Alzheimer’s, but it can help keep your brain healthy and may lower your risk over time. Read on to learn more about the effects of physical activity for people with Alzheimer’s, as well as tips for caregivers helping their loved ones be more active.

The Benefits of Physical Activity on Brain Health

There’s no denying the evidence that exercise helps keep you young. It boosts the brain’s ability to make new connections and learn information. It also gets your blood pumping, delivering more oxygen and nutrients to your brain and other organs.

One study showed that people who walked approximately 7,500 steps or did one hour of light exercise per day slowed brain aging by 1.4 to 2.2 years compared to their less active counterparts. In another study, people who exercised were shown to have bigger brains (greater brain volume) than people who weren’t active. Exercise also helps prevent memory loss, even if that doesn’t start until later in life.

Studies from Frontiers in Aging Neuroscience suggest aerobic exercise (cardio) may offer more brain benefits than strength training. For example, aerobic exercise helps the brain use a different kind of fuel called ketones, which come from fat and provide energy. Aerobic exercise is anything that gets your heart rate up, such as jogging, dancing, or biking.

Lowers Inflammation

One way that exercise protects against aging is by reducing inflammation. Inflammation happens when the immune system isn’t working normally. High inflammation levels for longer durations promote aging, an effect that’s sometimes called “inflammaging.”

In one study from the Journal of Sport and Health Science, exercising consistently for just two weeks was shown to strengthen the immune systems of older adults. But that doesn’t just mean you’re less likely to get sick. It could also mean you’ll age more slowly.

Boosts Blood Flow in the Brain

Cerebral blood flow (CBF) is the amount of blood circulating through the brain. Aging is associated with lower CBF. By middle age, it’s normal for CBF to slowly go down each year. But in people with memory problems or dementia, that drop happens faster and is more severe.

Being inactive or sedentary promotes the rapid decline of CBF. On the other hand, exercise helps preserve CBF. Even if you only make small changes to increase your activity levels, you can improve this aspect of your brain health.

Supports the Growth of Nerve Cells

Brain-derived neurotrophic factor (BDNF) is a protein that supports the growth, survival, and function of healthy nerve cells (neurons). BDNF is found in most parts of the brain. It can protect the brain when blood sugar levels are too low or if you’ve been exposed to a toxin.

Researchers have noticed that BDNF levels are lower in people who have neurodegenerative diseases — brain conditions that slowly get worse over time — like Parkinson’s disease and multiple sclerosis. Low BDNF is also linked to impaired cognitive function (thinking skills) in type 2 diabetes and schizophrenia. BDNF is thought to play a role in Alzheimer’s disease as well, but more research is needed to understand how.

The brain makes about 75 percent of the body’s BDNF. During exercise, BDNF production doubles or triples. Because BDNF is important for how the brain works, increasing it through exercise can help your brain work better. This rise in BDNF may be one way exercise helps you think more clearly and protects the brain from diseases that get worse over time.

Other Benefits of Exercising for Alzheimer’s Disease

In addition to the brain health benefits, exercise can improve the lives of people with Alzheimer’s in many ways, including:

• Improving balance and strength to reduce the risk of falls and prevent injuries
• Enhancing hand-eye coordination for daily tasks
• Improving sleep, mood, and energy levels
• Lowering the risk of heart disease and stroke
• Increasing opportunities for social connections
• Reducing the risk of type 2 diabetes and some cancers
• Strengthening bones, leading to a lower chance of fractures
• Reducing cardiovascular risk factors like high blood pressure
• Lowering stress levels

Muscle Strengthening

Although cardio may provide more brain benefits than strength training, people with Alzheimer’s disease can also benefit from strengthening their muscles and bones. Lifting weights or practicing movements that use your body weight as resistance are examples of resistance training that can help strengthen your muscles. Balance training is also very important for people with Alzheimer’s disease.

Resistance training can help with daily tasks, like getting up and down the stairs or moving from a sitting to a standing position. Most gyms have personal trainers who can help show you how to use the weight machines or do body weight exercises based on your fitness level. You can also ask your doctor about physical therapy or other suggestions they may have for help with daily tasks.

Tips for Increasing Physical Activity With Alzheimer’s

People with Alzheimer’s may notice positive effects in memory, behavior, and psychosocial factors within four weeks of regular exercise. These changes were found in people who did moderate-intensity workouts for 30 minutes to one hour, five days per week.

Ask your healthcare provider before starting an exercise program. You may need to build up slowly, especially if you’re new to working out. For most people, walking is a good way to start moving more. People with Alzheimer’s disease can get more benefits from walking by doing it with a friend or having a conversation over the phone during walks. Walking when it’s sunny out can help promote better sleep at night. Just make sure to use sun protection and drink enough water.

Tips for Caregivers

If you’re caring for someone with Alzheimer’s disease, motivating them to be more active can be a challenge. A member of myALZteam suggested, “One way to help them do their exercises is to make it a game and do it with them.” Ask your loved one’s healthcare provider for resources that might help, such as physical therapy at home or group fitness classes.

Taking care of your own body and mind with regular exercise isn’t a luxury — it’s something you need. It helps you stay strong and have the energy to care for your loved one. “I’ve gotten back into my routine of morning pickleball with friends. … I have to keep active to keep my sanity,” shared a myALZteam member. If you feel like you’re alone as a caregiver, get involved with a group fitness program to meet some new supportive friends.

The Bottom Line

Even though exercise isn’t a cure for Alzheimer’s, it can still make a real difference — for brain health, daily life, and emotional well-being. Whether you’re living with Alzheimer’s or caring for someone who is, being active can help you feel stronger, think more clearly, and handle everyday challenges. Start small, stay safe, and remember: Every step counts.

Find Your Team

On myALZteam, the social network for people with Alzheimer’s disease and their caregivers, members come together to ask questions, give advice, and share stories with others who understand life with Alzheimer’s disease.

Is regular physical activity a part of your daily routine? If so, what type of exercise do you like best? Share your insight or experience in the comments below, or start a conversation by posting on your Activities page.