One exercise could boost memory and reduce dementia risk, says doctor

Alzheimer’s disease affects an estimated 6.7 million older adults in the United States, a number expected to double by 2060. While it cannot be reversed, research shows there are steps that can lower the risk, and experts say one type of exercise stands out as especially effective.



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Dementia is one of the greatest global health challenges of the 21st century. Alzheimer’s, the most common form, is a progressive and irreversible condition that causes functional, cognitive, and behavioral decline. Although age and genetics play a role, studies have found that around 35% of dementia risk is linked to modifiable factors such as high blood pressure in midlife, obesity, smoking, social isolation, hearing loss, depression, diabetes, and low physical activity.

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Physical activity has long been recognized as a protective factor for brain health, and new research points to a specific approach that may offer even greater benefits: dual-task exercise.

Dr. Robert W.B. Love, a neuroscientist specializing in Alzheimer’s prevention, recently spoke with Dr. Heather Sandison, a Naturopathic Doctor, who emphasized the importance of dual-task exercise. She explains that such an exercise involves engaging both our body cognitively and mentally. For example, walking while simultaneously talking to someone, can also be a form of exercise.

What does research say?

A 2022 review published in the Journal of Alzheimer’s Disease examined how dual-task training, activities that combine physical movement with mental challenges, impacts older adults with cognitive decline. They found that 2–5 weekly sessions of 30–120 minutes each led to noticeable improvements in memory, attention, problem-solving, balance, and walking speed. Surprisingly, the researchers found that it reduced levels of β-amyloid, a protein linked to Alzheimer’s disease.

The reason, they explain, is that this kind of exercise forces the brain to process information, coordinate movement, and maintain focus all at once. That simultaneous demand engages multiple brain networks, strengthens neural connections, and promotes neuroplasticity, the brain’s ability to adapt and form new pathways. Over time, this mental-physical synergy can help preserve both cognitive skills and physical independence, making it a valuable tool for dementia prevention.


However, experts can’t stress it enough that no single habit can guarantee protection against Alzheimer’s. It is only by combining regular dual-task exercise with other healthy choices, such as a balanced diet, social engagement, and managing conditions like hypertension and diabetes, that people have a chance at lowering the risk. Managing the lifestyle factors may be in your hand.

Think of dual-task exercise as training both your body and brain at once — a simple yet powerful habit that could help keep your memory sharper and your independence longer.

Disclaimer: This information is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise or health program, especially if you have existing medical conditions or you are on other medications.