Cognition is the mental process that takes place in our brains. It includes actions such as thinking, attention, memory, learning and perception. Cognitive Decline describes the process of gradual impairment to actions from mild through to dementia.
NHS England suggests that approximately 850,000 people have dementia and that after the age of 65 the likelihood of developing dementia doubles every 5 years.
There are multiple risk factors that we are exposed to that may contribute towards a decline in our cognition. These range from diet to sleep to hormone changes to chronic inflammation and metabolic problems. At the same time however there are numerous ways in which we can limit our risk.
One of the most common modifiable risk factors is having low physical activity. In fact the World Health Organisation lists Physical Activity as one of their targets to improve our cognitive health.
Physical activity is movement that we make with our body that requires us burning energy – it can include movement such as walking, running, cycling, swimming, doing house hold chores, strength training, dancing.
Why do we need to remind people to do some physical activity?
Some estimates suggest that one third of us do not do sufficient physical activity – whether that be because we don’t want to, or we struggle to fit it in our day, varies from person to person.
In addition many of us have jobs that require prolonged sitting during the day, making us less active. Prolonged sitting is viewed as a risk factor for poor memory and brain functions because of the changes that occur in our body when we sit for long times. Sitting may impact the flow of blood in our lower limbs increasing the risk of poor circulation and eventually poor memory, attention span and poor cognition. Further prolonged sitting may interfere with good blood sugar management which adversely impacts overall brain health.
Is there any research to support physical exercise can help with cognition?
In 2024 a review of 104 studies (341,471 participants) was reviewed to identify any associations between physical activity and cognition. Their results found that physical activity was associated with better late life cognition.
Another study in 2025, looked at English test trials that lasted 6 months or more, that compared cognitive and dementia decline with physical activity. The evidence demonstrated that ongoing physical acidity promotes delays in cognitive decline.
So how much physical activity should we do?
WHO recommend the following Physical Activity levels:
- For those aged between 18-64, 2.5 – 5 hours of moderate intense aerobic physical activity a week or 1-2.5 hours of vigorous intense aerobic activity a week or a combination of the two. They also recommend that in addition to aerobic, time should be given to strength training twice a week
- For those 65 years and older, varied multi component physical activity that supports balance and strength training 3 times a week.
Perhaps a more realistic and achievable goal is to aim for 30 minutes of movement every day – whether this be walking, doing some chair exercises, muscle strength work, housework. The aim is to ensure that the exercise gets your blood puking and quickens your breath so you are expending energy.
Summary
Managing our risk of cognitive decline is multi-faceted and there is not just one thing that we need to do to minimise risk.
However regular movement has been shown to delay and minimise the risk of cognitive decline. It is something that we can all do without having to spend any money. We just need to make the time!
In addition, regular physical activity can contribute to towards many other health benefits, including muscle and bone health, weight management, heart health, diabetes as well as having the potential to increase our social interaction and minimise isolation.
References
September 2021 ‘ Physical Activity’ www.who.int/europe/news-room/fact-sheets/item/physical-activity (online)
Chandrasekaran B, Pesola AJ, Rao CR, Arumugam A. Does breaking up prolonged sitting improve cognitive functions in sedentary adults? A mapping review and hypothesis formulation on the potential physiological mechanisms.BMC Musculoskelet Disord. 2021;22(1):274. Published 2021 Mar 12. doi:10.1186/s12891-021-04136-5
Iso-Markku, P et al (February 2025) ‘Physical Activity and Cognitive Decline among older adults: A systematic review and meta analysis’ JAMA New Open. 5:7 (2)
NHS England (2025) Dementia https://www.england.nhs.uk/mental-health/dementia/#:~:text=In
Brasure, M. Et al (Physical Activity Interventions in Preventing Cognitive Decline and Alzheimer-Type Demenia: A systematic Review’. Ann Intern Med. 168 (1) 30-38