Just 35 Minutes Could SAVE Your Brain

By Dr. Scott Olson, ND Posted March 31, 2025

For years, I’ve told you exercise is non-negotiable for healthy aging.

As you age you must move more to protect your body and brain.

Now, groundbreaking new research confirms what I’ve been saying all along.

Exercise can slash your dementia risk—but with a surprising twist that eliminates your last excuse for not moving more.
Dementia is not a specific disease but rather a general term for the impaired ability to remember, think, or make decisions interfering with everyday activities. Dementia occurs when brain cells are damaged, affecting their ability to communicate with each other.

Alzheimer’s disease is the most common type, accounting for 60 to 80 percent of cases.

Dementia primarily affects older adults, and the most common symptoms are memory loss, confusion, difficulty communicating, and changes in personality and behavior.

But new research reveals just 35 minutes of weekly exercise can slash your risk.

Scientists at Johns Hopkins University found that when participants were even minimally activity (exercising for as little as five minutes daily or 35 minutes weekly), they were a stunning 41 percent less likely to develop dementia compared to those who were sedentary.

That’s right—as little as five minutes a day could make the difference between maintaining your mental sharpness and losing your precious memories.

Researchers found that those who engaged in 35 minutes of moderate-to-vigorous physical activity weekly had a remarkable 41 percent reduced dementia risk compared to inactive participants.

And the benefits only increased from there:

• 36-70 minutes weekly: 60 percent reduced risk
• 71-140 minutes weekly: 63 percent reduced risk
• More than 140 minutes: 69 percent reduced risk

So, how does exercise protect your brain?

Physical activity improves blood flow to the brain, reduces inflammation, stimulates the growth of new brain cells, and strengthens connections between neurons.

Exercise also helps control risk factors for dementia, including high blood pressure, diabetes, and obesity.

Some researchers believe regular activity might even directly reduce the buildup of harmful proteins in the brain that are associated with Alzheimer’s.

I understand that beginning an exercise routine can feel daunting, especially if you haven’t been active for years. But five minutes a day? That’s less time than brushing your teeth and getting dressed in the morning!

Here are some five-minute activities you can do to start protecting your brain today:

• A brisk walk around the block
• Dancing to a couple of your favorite songs
• Simple strength exercises like chair squats or wall pushups
• Climbing stairs in your home
• Gardening or yard work
• Vigorous house cleaning

You don’t need special equipment, a gym membership, or athletic ability to do any of them. This research truly eliminates every excuse for not exercising.

P.S. “Brain Brew” SLASHES dementia risk.

Source:

Malin, S. K., Battillo, D. J., Beeri, M. S., Mustapic, M., Delgado-Peraza, F., & Kapogiannis, D. (2025). Two weeks of exercise alters neuronal extracellular vesicle insulin signaling proteins and pro-BDNF in older adults with prediabetes. Aging Cell, 24(1), e14369.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More By Dr. Scott Olson, ND