Exercise in your 40's–60's is Critical to Avoid Dementia — A Chiropractic View from Dr. Jeffrey C. Smith

It’s common knowledge that exercise is good for your body. But recent research shows there’s a specific time in life when movement may matter most for your brain — and for reducing the risk of dementia. For patients of all ages, especially those reaching midlife, adding regular physical activity and ensuring proper spinal/nervous system alignment can set the stage for better cognitive health decades down the road.

What the Research Says: Midlife & Beyond Are Key

A new long-term analysis of more than 4,300 people found that individuals who engaged in higher levels of physical activity during midlife (ages 45–64) had a roughly 40 % lower risk of developing dementia compared with those who were less active.

Even more encouraging: those who remained active after age 65 experienced about a 45 % lower dementia risk compared with sedentary older adults according to a Boston University study. In contrast, the same study observed no significant link between physical activity during early adulthood (ages 26–44) and later dementia risk.

Why might midlife matter more than younger years? Experts suggest that exercise during one’s 40s–60s supports cardiovascular health over decades, ensures good blood flow to the brain, reduces inflammation, and may even influence the buildup of harmful brain proteins — all factors that influence long-term brain resilience.

Another recent study from European researchers in Science Daily found that increasing physical activity between ages 45 and 65 is strongly linked with lower risk of Alzheimer’s disease; inactivity during that period may be especially harmful for brain health.

Taken together, the evidence points to midlife — roughly 45–64 — as a critical window when exercise can build "cognitive reserve," then continuing through later life to preserve it.

What This Means for Patients of Dr. Jeffrey C. Smith

🔹 Starting (or recommitting) in midlife pays off

For men and women in their 40s, 50s, and early 60s, this is not just the time to stay fit — it’s arguably the most impactful time to invest in brain health. If you’ve let fitness slide, there’s strong reason to get moving (or get back to moving).

🔹 It’s still valuable after 65

If you’re 65+, it’s not too late. The same research suggests staying active even later in life significantly reduces dementia risk. Consistency matters.

🔹 The type and intensity of movement matter — but so does the body’s ability to move properly

In midlife, moderate-to-heavy exercise (e.g., brisk walking, cycling, aerobic workouts, strength work) seems to offer the strongest protection.  In later life, even lighter activity — as long as regular — appears beneficial according to research from Boston University.

That’s where chiropractic care and a whole-body / nervous system focus adds value. At Ocean State Sport & Spine, we emphasize mobility, alignment, and neuromuscular health, helping ensure that your spine, joints, and nervous system function optimally — so that when you move, you get the full protective benefit.

How Chiropractic & Exercise Work Together to Protect Brain Health

• Spinal alignment & nervous system balance: A healthy spine supports optimal nerve flow — which supports brain-body communication, posture, and movement quality. Poor alignment or joint restrictions can hinder movement, leading to less physical activity and reduced health benefits over time.

• Improved movement quality and pain-free activity: Chiropractic care can help manage joint stiffness, back pain, and mobility issues that often arise by middle age. That makes it easier to stay active, especially with moderate-to-vigorous exercise.

• Posture, balance and coordination in later years: As people age, joints and posture often degrade, reducing movement capacity or increasing injury risk. Chiropractic maintenance helps maintain functional movement, balance, and coordination — enabling safe exercise that supports brain health.

• Lifestyle integration: Encouraging patients to think of exercise as part of a lifetime brain-health plan, not just a short-term diet or fitness fad.

  
  

Practical Recommendations: For Midlife & Older Adults

If you’re in your 40s, 50s, 60s — or older — here’s how to put this research into practice:

• Aim for at least moderate-to-vigorous physical activity several times per week: brisk walks, cycling, strength training, swimming, aerobic classes — whatever you enjoy.

• Be consistent: habits matter more than perfection. Even light activity in later years helps; consistency over decades builds real protective benefit.

• Combine movement with chiropractic check-ups: maintain spinal alignment, mobility, balance, and support neuromuscular health.

• Focus on overall lifestyle: good sleep, healthy nutrition, stress management — all of which support brain and body health.

• If you’ve been inactive, it’s not too late — start now. Midlife (and beyond) still offers powerful opportunity.

  
  

A Chiropractic Call to Action

As a chiropractor and movement-based clinician, I believe the findings of these recent dementia-risk studies offer a powerful opportunity. Dr. Jeffrey C. Smith can help patients use this critical window — midlife and beyond — as a time to build and protect their cognitive reserve for decades to come.

If you are in your 40s, 50s, 60s or beyond — want to stay active, improve posture, reduce pain, and support your long-term brain health — I encourage you to treat exercise not just as a hobby, but as a vital part of your brain-health plan.

Let’s move well — and age well — together.