How to Get Started with Exercise
Regular movement supports healthy brain blood flow and strong connections between brain cells. Your muscles also “talk” to your brain by sending helpful signals that can support mood and thinking.
If you live with memory problems, movement can still help. In older adults living with MCI or Alzheimer’s disease, aerobic exercise may help thinking and quality of life.
But the phrase “work out” can feel big. You might picture a gym machine you do not know how to use. It is okay to start small. A few minutes of movement is a good start. Then add time as you feel ready.
How do I start working out?
- Try 5–10 minutes of light activity like walking, marching in place, a stationary bike, or light jogging.
- Arm circles: 30 seconds
- Walking with high knees: 30 seconds
- Standing trunk twist: 30 secondsThen move your joints through a full range of motion:If you have another 5 minutes, cool down with easy walking to bring your heart rate back to normal.
Once short sessions feel easy, add more time. Keep it simple. Keep it steady. Your body—and your brain—will thank you.
References:
Hu F, Peng J, Wang W, Shen L, Jia M. Comparing the impact of various exercise modalities on old adults with Alzheimer’s disease: A Bayesian network meta-analysis. Complementary Therapies in Clinical Practice. 2025;59:101968. https://doi.org/10.1016/j.ctcp.2025.101968-
- Zhao R. Exercise mimetics: a novel strategy to combat neuroinflammation and Alzheimer’s disease. Journal of Neuroinflammation. 2024;21(1). https://doi.org/10.1186/s12974-024-03031-9
- Cotman CW, Engesser-Cesar C. Exercise Enhances and Protects Brain Function. Exercise and Sport Sciences Reviews. 2002;30(2):75-79. https://doi.org/10.1097/00003677-200204000-00006
- Pedersen BK. Physical activity and muscle–brain crosstalk. Nature Reviews Endocrinology. 2019;15(7):383-392. https://doi.org/10.1038/s41574-019-0174-x
- Cabral DF, Rice J, Morris TP, Rundek T, Pascual-Leone A, Gomes-Osman J. Exercise for Brain Health: An Investigation into the Underlying Mechanisms Guided by Dose. Neurotherapeutics. 2019;16(3):580-599. https://doi.org/10.1007/s13311-019-00749-w
- Lock S. Global Council on Brain Health: Advancing International Dialogue to Promote Well-Being. Innovation in Aging. 2017;1(suppl_1):40-40. https://doi.org/10.1093/geroni/igx004.158
- Centers for Disease Control. Growing Stronger: Strength Training for Older Adults. Centers for Disease Control. Accessed September 2, 2025 https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf