Physical activity
The effects of adequate physical exercise on your brain health.
Share this article
When we talk about a healthy brain, many people first think of puzzles, apps, or "mental training." But one of the most powerful ways to protect your brain is surprisingly simple: moving. Not as a sports performance, but as part of your daily life.
Large population studies show that people who are regularly physically active develop memory problems and dementia less often than those who sit a lot and move little.
The difference is significant: the risk is on average about 20 percent lower in people who move enough.
That's why physical activity is seen in the LIBRA score as one of the most important factors you can influence yourself. It's not about elite sports, but about the balance between moving and sitting, day in and day out.
What do we mean by "physical inactivity"?
In the context of LIBRA, you are considered physically inactive if you consistently fall below the physical activity guidelines:
At least 150 minutes per week of moderate intensity exercise, such as brisk walking, leisurely cycling, or gardening
Or at least 75 minutes per week of vigorous intensity exercise, such as running or brisk cycling
Additionally, twice per week of muscle and bone-strengthening activities, such as stair climbing, strength training, or heavier household chores
For many people between 55 and 75 years old, things go wrong in two areas simultaneously: a lot of sitting and lack of strength and tempo. Prolonged sitting is found to be unfavorable in itself, even if you exercise occasionally.
Why is exercise so important for your brain?
Exercise works through multiple pathways simultaneously.
1. Better brain circulation
Regular physical activity improves the condition of your heart and blood vessels. As a result, your brain receives more oxygen and nutrients. This especially protects the small blood vessels, which are important for attention, memory, and processing speed.
2. Direct effect on brain tissue
During exercise, your body produces substances such as BDNF, a type of growth factor for the brain. This substance helps in establishing and maintaining connections between brain cells, particularly in areas important for memory and planning.
3. Reduced inflammation and better metabolism
Exercise reduces chronic inflammation and improves insulin sensitivity. This indirectly lowers the risk of diabetes, high blood pressure, and high cholesterol, all known risk factors for cognitive decline.
4. Protection against vulnerability
Strength and balance reduce the risk of falls, fractures, and prolonged inactivity. This is important because periods of illness and immobility often accompany rapid mental decline.
Persistent misunderstandings
“I exercise intensely once a week, so that's enough.”
For your brain, that is usually not sufficient. Prolonged sitting remains a risk, even if you work out occasionally. Daily movement and regularly interrupting your sitting times work better.
“Only strenuous exercise counts.”
Moderately intense activities like brisk walking or cycling already offer significant brain benefits. Intense exercise may have additional advantages, but it's not required.
“Strength training is just for muscles.”
Strength training is associated with better executive functions like planning and switching tasks. Moreover, it helps maintain independence and mobility, which indirectly protects your brain.
“At my age, starting is pointless.”
Even at an older age, benefits are observed: better walking, fewer falls, and slower cognitive decline. It's almost never too late to gain advantages.
What can you do specifically?
1. Start with steps, not the gym
A goal of 6,000 to 8,000 steps per day is realistic for many people and already clearly beneficial
First, measure how much you walk now for one week
Then add 1,000 to 2,000 steps per day and maintain that for a few weeks
2. Make movement part of your day
Connect movement to fixed moments:
Walk for 10 to 15 minutes after each meal
Shop by foot or bicycle
Get off one stop earlier
Prefer frequent short than seldom long
3. Add strength twice a week
It doesn't have to be complicated:
Standing up from a chair without using hands
Stair climbing as a conscious exercise
Light exercises at home, 10 to 15 minutes each time
This not only helps your muscles, but also your balance, confidence, and daily independence.
4. Break long sitting
Stand up every half hour
Walk during phone calls
Alternate sitting and standing when possible
5. Be cautious with complaints
If you experience chest pain, unexplained shortness of breath, or dizziness: always consult your general practitioner first
After injuries or with osteoarthritis, swimming or cycling can be a good alternative
When additional guidance is helpful
After a heart problem or stroke
In case of severe osteoarthritis or fear of falling
If starting independently is not possible
In those cases, guidance from a family doctor, physiotherapist, or a senior exercise program can help to safely build up.
In short
Every little walk counts. If you go from almost no movement to regularly being moderately active, you already gain a substantial benefit for your brain. It's not about moving perfectly, but about continuing to move that makes the difference.
Every little walk counts. If you go from almost no movement to regularly being moderately active, you already gain a substantial benefit for your brain. It's not about moving perfectly, but about continuing to move that makes the difference.
The most important modifiable factors
At Remind, we've gathered the 15 most important modifiable factors for you. You can view each one individually and read about ways to manage them:
Share this article
Frequently Asked Questions
How does Remind help me to recognize changes in my brain in a timely manner?
Is Remind the same as a medical examination or diagnosis?
How reliable are the tests used by Remind?
What happens to my data? Is someone listening or reading along?
What does my Remind Brain Age mean for me?
Physical activity
The effects of adequate physical exercise on your brain health.
Share this article
When we talk about a healthy brain, many people first think of puzzles, apps, or "mental training." But one of the most powerful ways to protect your brain is surprisingly simple: moving. Not as a sports performance, but as part of your daily life.
Large population studies show that people who are regularly physically active develop memory problems and dementia less often than those who sit a lot and move little.
The difference is significant: the risk is on average about 20 percent lower in people who move enough.
That's why physical activity is seen in the LIBRA score as one of the most important factors you can influence yourself. It's not about elite sports, but about the balance between moving and sitting, day in and day out.
What do we mean by "physical inactivity"?
In the context of LIBRA, you are considered physically inactive if you consistently fall below the physical activity guidelines:
At least 150 minutes per week of moderate intensity exercise, such as brisk walking, leisurely cycling, or gardening
Or at least 75 minutes per week of vigorous intensity exercise, such as running or brisk cycling
Additionally, twice per week of muscle and bone-strengthening activities, such as stair climbing, strength training, or heavier household chores
For many people between 55 and 75 years old, things go wrong in two areas simultaneously: a lot of sitting and lack of strength and tempo. Prolonged sitting is found to be unfavorable in itself, even if you exercise occasionally.
Why is exercise so important for your brain?
Exercise works through multiple pathways simultaneously.
1. Better brain circulation
Regular physical activity improves the condition of your heart and blood vessels. As a result, your brain receives more oxygen and nutrients. This especially protects the small blood vessels, which are important for attention, memory, and processing speed.
2. Direct effect on brain tissue
During exercise, your body produces substances such as BDNF, a type of growth factor for the brain. This substance helps in establishing and maintaining connections between brain cells, particularly in areas important for memory and planning.
3. Reduced inflammation and better metabolism
Exercise reduces chronic inflammation and improves insulin sensitivity. This indirectly lowers the risk of diabetes, high blood pressure, and high cholesterol, all known risk factors for cognitive decline.
4. Protection against vulnerability
Strength and balance reduce the risk of falls, fractures, and prolonged inactivity. This is important because periods of illness and immobility often accompany rapid mental decline.
Persistent misunderstandings
“I exercise intensely once a week, so that's enough.”
For your brain, that is usually not sufficient. Prolonged sitting remains a risk, even if you work out occasionally. Daily movement and regularly interrupting your sitting times work better.
“Only strenuous exercise counts.”
Moderately intense activities like brisk walking or cycling already offer significant brain benefits. Intense exercise may have additional advantages, but it's not required.
“Strength training is just for muscles.”
Strength training is associated with better executive functions like planning and switching tasks. Moreover, it helps maintain independence and mobility, which indirectly protects your brain.
“At my age, starting is pointless.”
Even at an older age, benefits are observed: better walking, fewer falls, and slower cognitive decline. It's almost never too late to gain advantages.
What can you do specifically?
1. Start with steps, not the gym
A goal of 6,000 to 8,000 steps per day is realistic for many people and already clearly beneficial
First, measure how much you walk now for one week
Then add 1,000 to 2,000 steps per day and maintain that for a few weeks
2. Make movement part of your day
Connect movement to fixed moments:
Walk for 10 to 15 minutes after each meal
Shop by foot or bicycle
Get off one stop earlier
Prefer frequent short than seldom long
3. Add strength twice a week
It doesn't have to be complicated:
Standing up from a chair without using hands
Stair climbing as a conscious exercise
Light exercises at home, 10 to 15 minutes each time
This not only helps your muscles, but also your balance, confidence, and daily independence.
4. Break long sitting
Stand up every half hour
Walk during phone calls
Alternate sitting and standing when possible
5. Be cautious with complaints
If you experience chest pain, unexplained shortness of breath, or dizziness: always consult your general practitioner first
After injuries or with osteoarthritis, swimming or cycling can be a good alternative
When additional guidance is helpful
After a heart problem or stroke
In case of severe osteoarthritis or fear of falling
If starting independently is not possible
In those cases, guidance from a family doctor, physiotherapist, or a senior exercise program can help to safely build up.
In short
Every little walk counts. If you go from almost no movement to regularly being moderately active, you already gain a substantial benefit for your brain. It's not about moving perfectly, but about continuing to move that makes the difference.
The most important modifiable factors
At Remind, we've gathered the 15 most important modifiable factors for you. You can view each one individually and read about ways to manage them:
Share this article
Frequently Asked Questions
How does Remind help me to recognize changes in my brain in a timely manner?
Is Remind the same as a medical examination or diagnosis?
How reliable are the tests used by Remind?
What happens to my data? Is someone listening or reading along?
What does my Remind Brain Age mean for me?