Regular exercise can keep your brain healthy and your memory sharp as you age, health experts say.

While many people think dementia – a term for several diseases that affect memory, thinking, and the ability to perform daily activities – is just a natural part of growing old, neurosurgeon Emmy Agabe Nkusi told The New Times that staying active both physically and mentally is the real game changer to fight dementia.

According to the World Health Organisation, dementia is currently the seventh leading cause of death and one of the major causes of disability and dependency among older people globally.

A simple walk, a game of tennis, or even a yoga session, can improve blood flow to your brain, helping it stay strong for long.

Dementia is a condition that affects the brain, causing problems with memory, thinking, and decision-making. It is a group of symptoms that can make daily activities harder over time.

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People with dementia tend to forget familiar faces, lose track of time, or struggle with tasks they used to do easily.

Nkusi, a neurosurgeon at King Faisal Hospital and Rwanda Military Hospital, told The New Times that while aging may increase the risk of dementia, it is often lifestyle choices such as staying physically and mentally active that have a greater impact on preventing or boosting the condition.

The link between exercise and brain health lies in how exercising stimulates the body and mind. When you exercise, your blood circulation improves, delivering oxygen and nutrients to the brain more effectively. This is critical, as the brain depends on a steady supply of oxygen to function properly. Without it, various brain functions can be affected, said Nkusi.

"Physical activity is not just about the body but about the brain where the body resides. When you exercise, your nervous system cells become very active, consuming oxygen and boosting metabolism,” Nkusi said.

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"This creates new connections in the brain, which keeps your mind sharp and agile. These pathways allow your brain to function better, improving your ability to think quickly, solve problems, and remember things more easily. Essentially, physical activity strengthens the brain, helping you stay mentally alert and responsive as you age.”

30 minutes of walking can make a difference

On the other hand, inactivity is a key factor in the development of metabolic diseases such as type 2 diabetes and hypertension. These conditions promote excess fat storage and the narrowing of blood vessels, which can reduce blood flow to the brain increasing the risk of dementia, said Nkusi.

"Living a sedentary lifestyle is also so dangerous. People who sit while working with laptops the whole day may be mentally active, but their physical inactivity impacts brain health in the long term," said Nkusi.

"When your brain becomes just a recipient, you stop stimulating it. And when your body becomes dormant, the brain follows suit. It is a vicious cycle. Breaking that cycle requires integrating physical movement and mental stimulation into daily life.”

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According to Nkusi, someone does not need to run marathons to reap the brain boosting benefits of exercise.

"Even 30 minutes of walking a day can make a difference. Consistency is key, pair physical activity with mental exercises like reading, researching, or engaging in stimulating conversations to keep both the body and mind in top form,” he said.

"For those looking to go beyond walking, cardiovascular exercises like jogging, swimming, and cycling are particularly effective at improving blood flow. Strength training and yoga, which promote balance and flexibility, can also help. The choice of activity is not as important as staying active regularly.”

Exercise alone is not enough, it is noted.

Excercise needs to be paired with a balanced diet and a commitment to mental stimulation.

"A healthy body supports a healthy brain. When you eat unhealthy foods, especially in excess, you deny your brain the nutrients it needs. Worse, excess fat suffocates your brain by reducing oxygen flow,” Nkusi said.

Nkusi said that it is also important to avoid junk food and practice mindful eating.

"The rise in obesity, even among children, due to processed and sugary foods is concerning. Junk food affects people before they even turn 40. We are seeing 12-year-olds with metabolic diseases because of poor diet and lack of [physical] activity and, in the long run, all these can contribute to dementia even at an earlier age.

"Prevention is better than cure. Look at the balance between what you eat and how much you move. The body is designed for input and output, and when that balance tips, problems arise.”

Whether you’re young or an old, it is never too early or too late to make changes.

Start small, take a daily walk, choose whole foods over processed ones, and engage in activities that challenge your mind.

By doing so, you are not just preserving your memory, you are investing in a healthier, longer, and more fulfilling life, advised Nkusi.