Get Moving
Physical activity is an important part of overall healthy living — and it supports a healthy brain. The U.S. POINTER study showed that a healthy lifestyle program combining exercise, nutrition, cognitive engagement and health monitoring can meaningfully protect brain health.
Make your plan for a healthy brain
The Alzheimer’s Association Brain Health Habit Builder is a free online tool to help you check your current habits and make a plan to protect brain health.
Exercise may also lower the risk of developing Alzheimer's or another dementia. Activities that increase your heart rate increase oxygen flow to the brain and improve connections among brain cells. Exercise can help you manage blood pressure and diabetes, get better quality sleep and maintain a healthy weight — all of which are also important for brain health.
How can you get more exercise?
Federal guidelines recommend at least 150 minutes of moderate-intensity exercise per week. That can feel overwhelming if you currently do not get much exercise. Studies show that even 20-30 minutes of walking a few times a week has health benefits.
Try using an exercise tracker
Tracking your activity can show you how much exercise you are currently getting and where you could improve. Download an exercise tracker PDF to get started.
The U.S. POINTER Brain Health Recipe (PDF) includes a balanced exercise routine with aerobic exercise, strength training and flexibility exercises. Aim for:
- Aerobic exercise: 30-35 minutes of moderate-to-intense aerobic activity four times a week
- Strength training: 15-20 minutes, two times a week
- Stretching and balance exercises: 10-15 minutes, two times a week
There are lots of other ways to get moving. Find what works for you and build movement into your day. Consider dancing, going for a swim, doing yardwork, playing a sport, going to the gym or working out at home. Do what you enjoy so that you make it part of your regular routine. Once you get started, it's easier to increase the amount of exercise you get over time. Check with your health care provider to make sure new activities will be safe for you.
With certain physical activities, it is important to protect your head and reduce your risk of injury. Learn more about the importance of protecting your head.
More ways to protect brain health
- Other habits that can support these areas of health, like eating a brain-healthy diet and building healthy heart habits, can also protect brain health.
- Learn more about other 10 Healthy Habits for Your Brain.
- Take the (re)think your brain 6-Step Challenge.
If you are living with dementia
This page shares information on how to protect brain health through healthy living. If you have concerns about or are living with Alzheimer’s or other dementia, there are several Association resources available to support you, including:
- Learn the 10 early signs of Alzheimer's and dementia and what to do if you notice changes such as memory loss.
- Get tips and resources to help you live well with Alzheimer's or other dementia.
- Call our free 24/7 Helpline (800.272.3900) for help, support and information related to Alzheimer's or other dementia.
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