Do THIS 2x Weekly to FREEZE Cognitive Decline in Its Tracks

You’ve likely heard that exercise can reduce your Alzheimer’s risk.

But what if you’re already experiencing memory loss—is it too late to reap the benefits of exercise?

Fortunately, the answer is no!

In fact, a major clinical trial revealed just how much exercise you should be doing to slow cognitive decline.

The EXERT (Exercise in Adults with Mild Memory Problems) clinical trial evaluated the impact of low- or moderate-intensity exercise on sedentary adults with mild cognitive impairment.

Low-intensity participants engaged in stretching, balance, and range-of-motion exercises, while moderate-intensity participants did aerobic exercise like walking on a treadmill or riding a stationary bike.

Both groups exercised twice a week for 30-45 minutes under supervision, plus two to three additional days on their own—totaling about 120-150 minutes weekly.

The researchers then compared their results to another study with similar individuals who didn’t exercise.

Remarkably, researchers found that low- AND moderate-intensity exercise stopped the cognitive decline in its tracks.

Cognitive function remained stable in these individuals over the 12 months. The exercise group also saw less brain shrinkage in the prefrontal cortex, which affects behavior, personality, and executive function.

Research suggests exercise protects the brain through multiple mechanisms:

• increasing blood flow to deliver more oxygen and nutrients to brain cells
• triggering the release of growth factors that support new neural connections
• reducing inflammation and stress hormones that can damage brain cells

These findings are incredibly encouraging for anyone already experiencing mild cognitive impairment.

While MCI doesn’t always progress to dementia, it does increase your risk. But, you can help preserve your cognitive function with regular exercise.

Whether you’re already experiencing memory problems or simply want to avoid them, you should start exercising gradually with activities you enjoy. Walking, swimming, tai chi, and even gardening can provide benefits.

Remember that consistency matters more than intensity—finding activities you’ll stick with is key to long-term brain health.

P.S. Is your diet destroying your brain?!

View Sources

Baker LD, Pa JA, Katula JA, Aslanyan V, Salmon DP, et Al., EXERT Study Group. Effects of exercise on cognition and Alzheimer’s biomarkers in a randomized controlled trial of adults with mild cognitive impairment: The EXERT study. Alzheimers Dement. 2025 Apr;21(4):e14586.