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 Free Articles
Four Carbs that Could Add YEARS to Your Life
You’ve likely been avoiding carbs like the plague. Health gurus, fitness influencers, and diet books have convinced you that carbs are the enemy—that they spike your blood sugar, pack on pounds, and fast-track you to diabetes. So you’ve eliminated bread, sworn off pasta, and feel guilty just touching a piece of fruit. But what if...
Upgrade from Bananas and Apples to These Powerhouse Fruits
I’m often asked which fruits are the best. So, let’s talk about it. I’ll cut right to the chase: berries win this contest hands down. If you’re limiting your options to apples and bananas, you’re missing out on a universe of superior antioxidant power. Those everyday fruits are like bringing a knife to a gunfight...
The REAL Reason Americans are Getting “Fatter”
You’ve heard it a thousand times: “Americans are getting fatter because we’re lazy.” We sit at desks all day. We binge-watch Netflix instead of hitting the gym. We’ve traded physical labor for sedentary lifestyles. It’s a tidy explanation for why obesity has skyrocketed in developed countries. There’s just one problem—it’s completely wrong… A groundbreaking Duke...
Mailbag: Room Won't Stop Spinning? Do THIS First
“I’m dealing with vertigo issues, lightheadedness, and dizziness. As recently as this last Saturday I had multiple occurrences throughout the day. Is there anything I can do for this? I’m 69 and in good health. I work out 4 to 5 times a week.” —Spinning Hi Spinning, When patients approach me with similar complaints, I...
Hidden Number Secretly Sabotages Male Performance
Guys (and gals that love them), we should talk. You know how we’ve always been told that bedroom troubles are just part of getting older—that we just need to live with them? Well, it turns out that’s not true. Scientists recently wrapped up a six-year study that followed over 100 healthy men, and the findings...
Shocking Study Links Kids' Snacks to Dangerous Early Puberty
Kids are growing up in a world vastly different from the one we knew. Back in our day, if a child wanted something sweet, it was a piece of candy or a homemade cookie. Today’s kids are surrounded by products filled with artificial sweeteners that didn’t even exist when we were raising our own children....
Outdated Vitamin Guidelines Put Your Brain at Risk
If you’re like most people, you probably don’t think twice about vitamin B12—until your doctor mentions it during a routine blood test. But new research published in the Annals of Neurology suggests we need to pay closer attention to this crucial nutrient—especially as we age. Turns out, current guidelines for this essential nutrient might be...
The TRUTH About Supplement "Liver Dangers" REVEALED
There’s been a lot of buzz lately about liver damage from supplements—so, let’s talk about it. Reports of supplement-induced liver injuries have some folks wondering, “Could my natural remedy actually be harming me?” But before you toss all your supplements in the trash, let’s separate fact from fear—and talk about how to use supplements safely....
The 10,000 Steps LIE That's Ruining Your Health
I’ll be honest—I’m a little sick of the 10,000-steps theory. You know, the one that insists you need to take at least that many steps daily to stay healthy? You won’t believe where that claim originally came from. The 10,000-steps theory wasn’t handed down from the fitness gods on stone tablets. It originated from a...
“Brain Games” Failed You? Try THIS For Better Memory Instead
You know all those brain-training apps, supplements, and “miracle” memory-boosters that promise to keep your brain sharp as you age? Here’s the truth… There IS evidence they support brain health—and that’s why I’ll be the first to recommend them. But they aren’t the most powerful brain-boosting tool available to you. Another surprising solution has earned...