Staying active can be one of the best ways to keep your mind sharp as you age. A new clinical trial suggests that aerobic exercise, strength training, and healthy lifestyle habits may help slow cognitive decline in older adults who face a higher risk of dementia.

The research, funded by the Alzheimer’s Association and published in the JAMA Network, tracked more than 2,100 adults between the ages of 60 and 79 over two years, testing whether structured lifestyle interventions could protect memory and brain function. Here, we’ll look at what the study found and what habits seniors can adopt now to support their brain health.

What the study found about exercise, diet, and brain health

Researchers enrolled older adults who shared common dementia risk factors, such as a sedentary lifestyle, poor diet, high blood pressure, diabetes, or a family history of memory problems. None of the participants had cognitive impairment at the start, but all were considered at higher risk.

The group was divided into two interventions. One received general health education that encouraged exercise, balanced eating, blood pressure monitoring, and social engagement, along with six group meetings over two years.

The other followed a more intensive program that included 38 meetings, four aerobic workouts each week, and additional resistance and balance training. These participants also followed a nutrition plan based on the Mediterranean and DASH diets, focusing on vegetables, berries, whole grains, nuts, and healthy fats. They completed regular brain-training exercises and received coaching on their health.

At the end of the study, both groups showed significant improvements in cognitive performance, especially in executive function and processing speed. Participants in the more structured program benefited slightly more, but the difference was modest. Improvements were seen even among those carrying the APOE gene variant, which raises the likelihood of developing Alzheimer’s disease.

How seniors can prevent cognitive decline

This research points to specific habits that older adults can start building into their daily lives. While the structured program showed the strongest results, the fact that the lighter intervention also worked means that small, steady steps also make an impact. Here are the main ones we can take from the study:

Keep physically active: Aim for regular aerobic exercise, such as brisk walking, swimming, or cycling, paired with strength and balance training to support both brain and body function.
Adopt a healthy diet: Eating patterns inspired by the Mediterranean and DASH diets, which emphasize vegetables, whole grains, legumes, nuts, and olive oil while limiting processed foods, can support cognitive health.
Challenge your mind: Activities like puzzles, memory games, or learning a new skill help keep neural pathways strong and adaptable.
Monitor health conditions: Keep track of blood pressure, blood sugar, and cholesterol, especially if you have hypertension, diabetes, or other chronic illnesses.
Stay socially engaged: Regular interaction with friends, family, or community groups can protect against loneliness, which is linked to faster cognitive decline and other health risks.

The takeaway is clear: brain health is not only influenced by genetics. While there is no guaranteed way to prevent dementia, research shows that lifestyle changes can improve cognitive resilience. For seniors, even small adjustments to physical activity, diet, and social habits may provide benefits for memory, decision-making, and quality of life.