At Amica Senior Lifestyles, our experts understand the powerful connection between movement and dementia prevention. Dementia often begins quietly, with small lapses in memory, moments of confusion, or difficulty concentrating. While these changes can feel inevitable with age, research shows lifestyle plays a critical role in how our brains age. To reduce risk, regular physical activity stands out as one of the strongest protectors.
Exercise doesn’t just build stronger muscles and bones; it directly benefits the brain by improving blood flow, reducing inflammation, and encouraging the growth of new neural connections. In fact, a 2024 revised Lancet Commission report identified physical inactivity as one of the key modifiable risk factors for dementia, meaning it’s something we can change to lower our risk.
Seniors who are physically active are less likely to develop dementia and more likely to have better memory, sharper thinking, and a stronger sense of independence.
What’s more, a large Canadian study published in the Journal of the American Medical Association (JAMA) shows combining exercise with cognitive training can improve memory and reduce the risk of falls in seniors.
So how can movement become part of everyday life? Here are five ways (supported by science) to help you move your body and protect your brain.
1. Make walking a daily habit
Walking is one of the simplest, safest, and most effective forms of aerobic exercise. Studies show regular brisk walking — a pace where you’re slightly winded but can still hold a conversation — increases blood flow to the brain, reduces inflammation, supports cardiovascular health, and is linked to slower cognitive decline.
How to do it: Aim to walk 30 minutes a day. You can break it up, if needed. Even three 10-minute walks count. Or try walking with a friend. At Amica, our walking groups combine walking with social connection, which also promotes brain health.
2. Add strength training twice a week
Resistance training does more than keep muscles strong. A 2017 trial published in the Journal of the American Geriatrics Society found strength training improved executive function — especially skills such as planning and decision-making — in seniors.
How to do it: Start with two 20- to 30-minute sessions a week. Incorporate strength exercises that use compound movements, such as sitting in a chair and standing up. These movements work many muscles at once, make daily activities easier, and help maintain independence.
3. Try mind-body exercise
Activities such as yoga and Tai Chi combine movement with mindfulness. Research published in the Journal of the American Geriatrics Society says Tai Chi, in particular, shows potential to improve attention, memory, and processing speed, while also reducing the risk of falls.
How to do it: Start with a beginner’s class at a community centre, or follow online guided sessions (easily accessible via YouTube). Try chair yoga for a gentle, low-impact option that improves strength, flexibility, and balance. Even 10 to 15 minutes a day can improve physical balance and mental focus.
4. Build more activity into everyday life
Consistency matters more than intensity. Everyday movement, even as simple as gardening, household chores, or playing with grandchildren, keeps the brain active by maintaining circulation and lowering vascular risk.
How to do it: Look for opportunities to move more: take the stairs instead of the elevator, park farther away, or set a reminder on your phone to stand and stretch every hour. These small choices add up.
At Amica Senior Lifestyles, we understand the unique needs of seniors and offer services to enrich quality of life and foster brain health.
We provide healthy cuisine, specialized care, and engaging social programs. Our daily fitness classes range from seated mobility, yoga, strength training, and balance, to Zumba, Tai Chi, aqua fitness and more.
For residents with dementia, Amica offers specialized life-enrichment activities and personalized care in a safe and secure environment.
This series was developed in partnership with Dr. Amer Burhan, a renowned geriatric and brain intervention psychiatrist. He’s the Endowed Chair for Applied Mental Health Research at the Ontario Shores Centre of Mental Health Sciences as well as associate professor in Psychiatry at the University of Toronto. The doctor is also an adjunct professor at Ontario Tech University in Oshawa as well as at Western University in London, Ontario. Learn more about his current research.
Disclaimer: The information provided in this guide is for general informational purposes only and should not be considered professional advice. Always consult with a qualified professional for any specific concerns.