Exercise isn't only about keeping your muscles strong—it can also play an important role in protecting brain health and supporting memory as you age. For people who are pre-frail or living with frailty, staying physically active may become more challenging because of weakness, fatigue, balance concerns, or reduced confidence. However, movement can be adapted to your abilities, and even moderate physical activity may benefit both your body and your brain.
Maintaining brain health is particularly important when physical function begins to decline. Staying active can support memory and thinking while helping preserve the strength and mobility needed to participate in everyday life.
How Exercise Supports Brain Health
The brain changes throughout life, and regular physical activity appears to be one lifestyle factor that can support healthier ageing.
Research highlighted by the National Institute on Aging found that people who maintained physical activity throughout life showed signs of healthier brain white matter. White matter helps different areas of the brain communicate with one another and can deteriorate with age.
Exercise also supports cardiovascular health, which matters because the brain depends on a healthy blood supply to function effectively.
For someone experiencing frailty, the goal doesn't have to be strenuous exercise. The important thing is finding safe, achievable ways to move regularly rather than assuming physical activity is no longer possible.
Exercise, Memory and Cognitive Function
Memory is one of the most common concerns associated with ageing. While some changes can occur naturally, dementia is not an inevitable part of getting older.
The World Health Organization identifies physical inactivity as a modifiable risk factor for cognitive decline and dementia. Its recommendations for reducing risk include staying physically active alongside other healthy behaviours such as eating well and remaining socially and cognitively engaged.
Research supported by the National Institute on Aging has also examined physical activity and the hippocampus—the region of the brain involved in learning and memory. One study found that physical activity may help protect against hippocampal shrinkage associated with Alzheimer's disease in older adults at genetic risk.
Exercise isn't a guarantee against memory loss or dementia, but it is one practical way to support cognitive health while gaining important physical benefits at the same time.
What Types of Exercise Can Support the Brain?
You don't necessarily need complicated "brain exercises." Physical activities that involve movement, coordination, attention, or learning can provide both physical and mental stimulation.
Some options include:
-
Walking: A short walk provides physical activity while changes in scenery can keep you mentally engaged.
-
Resistance training: Strength exercises challenge your muscles while requiring concentration and controlled movement.
-
Balance exercises: These involve coordination, body awareness, and attention while also helping support safer mobility.
-
Learning new movements: Practising a new exercise or movement sequence can challenge both memory and coordination.
-
Group exercise: Exercising with others combines physical activity with valuable opportunities for social interaction.
The World Health Organization emphasises that physical activity opportunities for older people should be adapted to their individual abilities, preferences, goals, and health conditions.
This is particularly important for someone who is pre-frail or frail. Exercise should meet you where you are rather than expecting you to keep pace with someone else's abilities.
Strength Training Can Benefit More Than Your Muscles
Resistance exercise deserves particular attention when frailty is a concern because losing muscle strength can make everyday activities increasingly difficult.
Strengthening your legs, arms, and core can support tasks such as getting out of a chair, climbing steps, carrying groceries, and moving safely around your home. At the same time, exercise provides stimulation that may benefit cognitive function.
If you'd like to understand this connection from the physical side, our previous article How Resistance Training Can Help Prevent and Manage Frailty explores why maintaining muscle strength is particularly important when frailty begins to affect everyday function.
For people experiencing both physical and cognitive changes, maintaining the ability to move independently can also make it easier to remain socially involved, participate in hobbies, and continue activities that keep the mind engaged.
Can Exercise Help Reduce Dementia Risk?
No single behaviour can prevent dementia, but some risk factors can be addressed.
The World Health Organization recommends physical activity as part of a broader approach to reducing dementia risk. Exercise also supports strength, balance, mobility, and cardiovascular health—making it particularly valuable for people who are pre-frail and working to maintain their independence.
Starting Exercise When You're Pre-Frail or Frail
If you've become less active because of illness, weakness, falls, or fatigue, starting exercise can feel daunting. You don't need to immediately aim for long workouts or intense activity.
Start with what you can manage.
That might mean practising standing from a chair, taking a short walk, completing supported balance exercises, or using light resistance under professional guidance. Gradual progression is more appropriate than trying to do too much too quickly.
The goal is not simply to "exercise more." It's to build enough strength and physical capacity to participate more fully in everyday life.
Supporting Your Brain by Building a Stronger Body
When frailty begins affecting movement, it can create barriers to many of the activities that keep the brain engaged. Going for a walk, visiting friends, attending community activities, or even getting out of the house may become more difficult when strength and confidence decline.
That's where targeted support can make a difference.
At Summit Health Solutions, the Summit Strong program is designed for eligible people who are pre-frail or living with frailty. The program includes personalised assessment, weekly one-on-one exercise support, online group exercise sessions, and access to nutrition and social support when needed.
For brain health, the connection is practical: building strength and mobility can help you remain physically active and continue participating in mentally and socially stimulating activities. Exercise itself can support cognitive health, while improved physical function can open the door to doing more of the things that keep both your body and mind engaged.
Frequently Asked Questions
1. Is exercise good for brain health?
Yes. Research suggests regular physical activity can support cognitive function and healthy brain ageing while also benefiting cardiovascular and physical health.
2. What exercise is best for memory?
There isn't one single best exercise. Walking, resistance training, balance activities, and exercises involving coordination or learning new movements can all provide valuable physical and mental stimulation.
3. Can I exercise if I'm living with frailty?
Yes, but exercise should be appropriate for your current abilities and health needs. Starting gradually and receiving professional guidance can help make physical activity safer and more manageable.
4. Can exercise prevent dementia?
Exercise cannot guarantee dementia prevention. However, physical inactivity is a modifiable dementia risk factor, and regular physical activity is recommended as part of a broader brain-healthy lifestyle.
5. How can Summit Strong help?
Summit Strong provides personalised exercise support for eligible people who are pre-frail or frail. The focus is on improving strength, balance, mobility, and confidence so participants can remain active and engaged—supporting both physical function and a brain-healthy lifestyle.
