Physical activity

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: movement. Not as a sports performance, but as part of your daily life.

Large population studies show that people who are regularly physically active are less likely to develop memory problems and dementia than people who sit a lot and move little.

The difference is significant: the risk is on average about 20 percent lower for people who exercise enough.

That’s why physical activity is considered one of the most important factors you can influence in the LIBRA score. It’s not about being an elite athlete, 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 physically inactive if you consistently fall short of the exercise guidelines:

• At least 150 minutes of moderate-intensity exercise per week, such as brisk walking, leisurely cycling, or gardening
• Or at least 75 minutes of vigorous-intensity exercise per week, such as running or brisk cycling
• In addition, two times a week of muscle and bone-strengthening activities, such as climbing stairs, strength training, or more demanding household chores

For many people between 55 and 75 years old, two issues often occur simultaneously: lots of sitting and little strength and speed. Prolonged sitting is detrimental in itself, even if you exercise occasionally.

Why is exercise so important for your brain?

Exercise works through multiple pathways simultaneously.

1. Better blood flow to the brain Regular exercise improves the condition of your heart and blood vessels. This allows your brain to receive more oxygen and nutrients. This particularly 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 like BDNF, a sort of growth factor for the brain. This substance helps in the creation and maintenance of connections between brain cells, especially in areas important for memory and planning.

3. Less 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 well-known risk factors for cognitive decline.

4. Protection against frailty Strength and balance reduce the risk of falling, bone fractures, and prolonged inactivity. This is important because periods of illness and immobility are often accompanied by rapid mental decline.

Persistent misunderstandings

“I exercise intensively once a week, so that’s enough.” For your brain, that is usually not sufficient. Prolonged sitting remains a risk, even if you exercise occasionally. Daily movement and regularly interrupting your sitting moments work better.

“Only intense sports count.” Moderate-intensity activities like brisk walking or cycling already provide clear brain benefits. Intensive sports can offer additional advantages, but are not a necessity.

“Strength training is only for muscles.” Strength training is associated with better executive functions such as planning and switching. Additionally, it helps you remain independent and mobile, which indirectly also protects your brain.

“At my age, starting has little benefit.” Even at an advanced age, we see benefits: improved walking, fewer falls, and slower cognitive decline. It is almost never too late to gain benefits.

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 and clearly beneficial for many people
• First, measure how much you walk in a 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

• Link activities to fixed moments:
• Walk 10 to 15 minutes after each meal
• Do your shopping on foot or by bike
• Get off one stop early

Prefer frequent short activities to rarely long sessions

3. Add strength exercises twice a week This doesn’t have to be complicated:

• Stand up from a chair without using your hands
• Climb stairs as a deliberate exercise
• Perform light exercises at home, 10 to 15 minutes each time

This helps not only your muscles but also your balance, confidence, and daily independence.

4. Break up long sitting periods

• Stand up every half hour
• Walk during phone calls
• Alternate sitting and standing when possible

5. Be cautious with complaints

• In case of chest pain, unexplained shortness of breath, or dizziness: always consult your GP first
• After injuries or if you have osteoarthritis, swimming or cycling can be a good alternative

When additional guidance is helpful

• After a heart problem or stroke
• In cases of severe osteoarthritis or fear of falling
• If starting independently is not possible

In these cases, guidance via the general practitioner, physiotherapist, or an exercise program for seniors can help build up safely.

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.