The 150-Minute Rule: How Regular Exercise Slows Cognitive Decline in Dementia
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Experts emphasize the importance of the “150-minute rule,” which involves engaging in moderate-intensity physical activity for at least 150 minutes a week
By adopting the 150-minute rule, individuals—whether young or elderly—can take proactive steps toward better brain health
Dementia is a progressive condition, yet its effects can be managed with something as simple and impactful as regular exercise. Experts emphasize the importance of the “150-minute rule,” which involves engaging in moderate-intensity physical activity for at least 150 minutes a week. This routine can significantly reduce the risk of dementia and help slow cognitive decline in those already diagnosed.
Exercise as a Tool to Combat Dementia
Neha Sinha, Dementia Specialist and co-founder & CEO, Epoch Elder Care, highlights the powerful role of movement in maintaining cognitive function. “Every fading memory or moment of confusion can be testing for elders with dementia. Despite being progressive in nature, the effects of dementia can be managed with something simple yet impactful. The 150 minutes a week, spread across small and manageable physical exercise sessions, can reduce the risk of dementia significantly,” she explains. Simple activities like a morning walk, light stretching, or dancing help improve circulation, reduce brain inflammation, and stimulate the release of brain-derived neurotrophic factor (BDNF), a protein critical for neuron growth and resilience.
Studies further indicate that moderate-intensity aerobic activities—such as walking, cycling, or swimming—help delay the progression of dementia by enhancing memory, executive function, and mood regulation. Additionally, physical activity reduces the risk of comorbidities like hypertension and diabetes, which are linked to faster cognitive decline.
The Brain-Movement Connection
Dr. Kaustubh Mahajan, Consultant Neurologist, PD Hinduja Hospital and MRC, Khar, Mumbai, underscores the deep connection between movement and brain health. “A simple but strong rule for the brain is that the more movement you do, the healthier your brain will be. As movements stop, cognitive decline increases; for example, as COVID lockdowns, we saw many elderly people presenting with symptoms of forgetfulness much earlier than otherwise they would have, causing an increase in the incidence of patients with dementia,” he notes.
Dr. Mahajan explains that brain evolution has always been intertwined with movement. Over time, the brain has upgraded itself to support motor functions crucial for survival and adaptation. Engaging in complex motor tasks—such as exercise, sports, or dance—continues to strengthen neural pathways. Research suggests that changes in the brain associated with dementia begin nearly 30 years before symptoms appear. Thus, adopting an active lifestyle early on is crucial.
The Importance of Lifestyle Modifications
Preventing or slowing dementia is not about medication but about lifestyle changes. “To slow down the process of dementia, there are no medicines but mainly lifestyle modifications. To prevent the onset of dementia, you will need to start at the age of at least 35 to 40 years,” says Dr. Mahajan.
So, what lifestyle changes are necessary? According to both experts, movement is key. “As discussed, the most important thing is movement, or simply put, aerobic exercises where the 150-minute rule, or as simple as walking at least 30-40 minutes daily, will keep your brain healthy,” adds Dr. Mahajan. He further advocates for aerobic exercises such as running, cycling, and swimming, which support motor function and overall brain health.
Beyond Physical Benefits: Social and Emotional Well-Being
Sinha also emphasizes the social and emotional benefits of regular exercise. “Beyond the physical advantages, these activities also foster social interaction and a sense of purpose among elders with dementia. Such mindful, consistent steps can create a lasting impact, empowering elders with dementia with a superior quality of life,” she says.
By adopting the 150-minute rule, individuals—whether young or elderly—can take proactive steps toward better brain health. Prioritizing movement and engaging in regular exercise not only enhances physical well-being but also supports long-term cognitive resilience, ensuring a higher quality of life even in the face of dementia.
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