Morning Exercise May Help Protect Against Dementia, Study Finds

Your daily workout may be doing more than just keeping your heart healthy—it could be safeguarding your brain. A groundbreaking study suggests that regular exercise may help regulate brain insulin function, potentially lowering the risk of dementia.

Dementia, an umbrella term for diseases that impact memory and cognition, is currently the seventh leading cause of death worldwide, with around 10 million new cases diagnosed each year—one every three seconds. Along with age, high blood pressure and high blood sugar are among the risk factors that increase the likelihood of developing the disease.

“Think of your muscles like a dry sponge,” explained Steven K. Malin, PhD, one of the study’s researchers from Rutgers University. “If you don’t exercise, your muscles become rigid, making it harder for insulin to do its job. But when you move, you squeeze and soften that sponge, helping your body become more responsive to insulin.”

This indicates that reducing insulin resistance through physical activity might pave the way to dementia prevention.

How Exercise May Lower Dementia Risk

The study examined the effect of exercise on the brain’s ability to regulate insulin. Twenty-one older adults with prediabetes participated in 12 supervised moderate- to high-intensity exercise sessions over a two-week period. Researchers discovered a notable increase in brain-derived extracellular vesicles, which carry insulin-related proteins that are critical for neuron communication and brain maintenance.

According to Malin, a protein called Akt—known for its role in insulin signaling—supports neuronal cell growth and health. Poor insulin responsiveness can contribute to dementia, so the finding that exercise enhances insulin signaling is significant.

While additional research is needed, the study reinforces the notion that physical activity may offer an accessible and cost-effective approach to supporting long-term brain health.

In the next phase of the study, researchers plan to use MRI scans and an insulin spray to better understand how insulin impacts brain function. They will measure blood flow in the brain before and after the administration of the spray to further explore the connection.

Understanding Insulin’s Role in Brain Health

Insulin, most commonly linked to blood sugar regulation, also plays a vital role in brain health. Because the brain contains numerous insulin receptors, the hormone helps neurons communicate and strengthens synaptic connections. These processes are essential for memory and learning.

Studies show that poor insulin signaling in conditions like type 2 diabetes makes the brain more susceptible to cognitive decline. This can lead to the buildup of amyloid-beta plaques and tau tangles, which are hallmark features of Alzheimer’s disease. Improving insulin sensitivity through exercise may help slow or prevent these changes.

“We’ve known for some time that exercise, particularly aerobic exercise, has a beneficial effect on overall brain health,” said Jessica Langbaum, PhD, senior director of Research Strategy at Banner Alzheimer’s Institute. Previous research has demonstrated that physical activity can improve memory and thinking ability and may protect against cognitive decline.

Other Ways to Support Brain Health

Beyond exercise, experts recommend a variety of lifestyle habits to boost brain health. Staying socially engaged, challenging the mind with puzzles or learning new skills, managing stress, getting quality sleep, eating a nutritious diet, and controlling conditions like diabetes and high blood pressure are all beneficial.

Langbaum emphasized that future dementia prevention strategies will likely involve a combination of lifestyle interventions, such as exercise, alongside medications for a more profound effect.

Conclusion

Exercise continues to prove its value, not only for physical health but also as a powerful tool to maintain brain function and potentially prevent dementia. As scientists delve deeper into the connections between insulin signaling, cognitive health, and physical activity, they are uncovering a hopeful pathway for reducing the burden of neurodegenerative diseases. For now, a simple morning run may be one of the best habits for protecting your brain and promoting lifelong mental sharpness.