Music & Movement: Small Habits, Big Benefits for Brain Health

Did you know that enjoying music or taking daily steps could help protect your brain as you age? Two recent studies reveal simple lifestyle habits that may reduce dementia risk and support cognitive health.

Music and Dementia Risk

Researchers studied over 10,000 Australians aged 70+ and found exciting connections between music and brain health:

• Listening to music regularly: 39% lower risk of dementia

• Playing an instrument: 35% lower risk

While it’s too early to say music prevents dementia, these findings suggest that singing, playing piano, or joining a choir may do more than entertain—they may keep your mind sharp!

Quick Tip:

Even if you don’t play an instrument, try listening to your favorite tunes daily or singing along. It’s an easy way to give your brain a workout.

Read more: Music-Related Leisure Activities and Dementia Risk

Steps and Cognitive Health

Another long-term study followed 296 participants over 14 years, tracking their daily steps and cognitive changes. The results were encouraging:

• 3,000–5,000 steps/day: Delayed cognitive decline by ~3 years

• 5,000–7,500 steps/day: Delayed cognitive decline by ~7 years

Even modest daily movement can slow cognitive changes linked to Alzheimer’s. Staying active matters—no need to aim for 10,000 steps if it feels overwhelming!

Quick Tip:Find ways to move that feel fun: a morning stroll, dancing to your favorite songs, gardening, or short walks around the neighborhood. Every step counts!

Read more: Physical Activity as a Modifiable Risk Factor in Preclinical Alzheimer’s Disease

Takeaway

Simple, enjoyable habits like listening to music, playing an instrument, and moving daily could make a meaningful difference in brain health. These studies remind us that small, consistent actions may help reduce dementia risk and keep your mind sharp—while still being fun!