Lack of physical activity refers to not meeting the current WHO recommendation, which includes 2.5 hours of endurance activity per week.
Thivel, D., Tremblay, A., Genin, P. M., Panahi, S., Rivière, D., & Duclos, M. (2018). Physical activity, inactivity, and sedentary behaviors: Definitions and implications in occupational health. Frontiers in Public Health, 6, 288. https://doi.org/10.3389/fpubh.2018.00288
This illustrative image was created with the support of DALL·E 2025.
Lack of physical activity is a risk factor for dementia because regular exercise benefits the brain in several ways. It improves blood flow to the brain, which provides more oxygen and nutrients. Exercise also helps to reduce inflammation and oxidative stress, both of which are linked to dementia. Additionally, physical activity can stimulate the production of growth factors that promote the health and survival of brain cells and encourage the formation of new neural connections. By maintaining cardiovascular health, exercise also reduces the risk of conditions like high blood pressure, diabetes, and obesity, which are themselves risk factors for dementia.
| Mechanisms: | Change in blood flow Irregular movement can worsen and alter blood flow in the body. This can lead to an increase in blood pressure and less nitric oxide in the blood. This can result in poorer brain function and an increased risk of brain inflammation. Reduced brain volume People who move less or are not active at all often have smaller brain volumes than people who engage in moderate to vigorous exercise several days a week. Distribution of Irsin: When there is a lack of physical activity, a substance called irisin, which is released during exercise, is secreted less. This substance could protect the brain from damage. (3) |
1.) Huuha AM, Norevik CS, Moreira JBN, et al. Can exercise training teach us how to treat Alzheimer’s disease? Ageing Res Rev 2022; 75: 101559.
2.) Casaletto KB, Rentería MA, Pa J, et al. Late-life physical and cognitive activities independently contribute to brain and cognitive resilience. J Alzheimers Dis 2020; 74: 363–76.
3.) de Freitas GB, Lourenco MV, De Felice FG. Protective actions of exercise-related FNDC5/irisin in memory and Alzheimer’s disease. J Neurochem 2020; 155: 602–11.
What can I do?
Regular physical activity is crucial for the health and well-being of adults. Every movement counts and contributes to a healthier life.
Minimum recommendations:
- Endurance Training
- 150 minutes of moderate activity per week (e.g., brisk walking) or
- 75 minutes of intensive activity per week (e.g., jogging) or
- a combination of both.
- Weight training Do muscle-strengthening exercises at least twice a week.
- Movement breaks Regularly interrupt long sitting periods with short movement breaks.
Additional tips:
- If possible, try to integrate movement into your daily life. Take the stairs instead of the elevator, or walk or cycle for daily errands instead of using the car.
- Opt for a combination of different sports activities. A combination of strength training and endurance training is recommended.
- Create new habits. Regular exercise is more important than individual, intensive training sessions.
- Find activities you enjoy and get a workout buddy. This makes it easier to stick with it.
Federal Centre for Health Education – National Recommendations for Physical Activity and Physical Activity PromotionMovement Recommendations_BZgA-Special Issue_3.pdf)
