Memory Digest

Staying Active and Engaged

Staying physically, mentally and socially active is one of the best things you can do after a dementia diagnosis; new research suggests even 3,000 to 7,500 steps a day may help, and here's how to keep doing what you enjoy.

Last reviewed: October 2026

A diagnosis of dementia or mild cognitive impairment doesn't mean giving up the things that make life good. Staying active, in body, mind and social life, helps people feel better, sleep better, stay independent longer and keep a sense of purpose. It's one of the most important parts of living well with dementia.

Why it matters

• Mood. Activity eases depression and anxiety, which are common after a diagnosis.
• Sleep. Daytime activity and daylight help nighttime sleep (see Sleep Problems in Dementia).
• Strength and balance. Staying strong lowers the risk of falls, one of the biggest dangers for people with dementia.
• Confidence and identity. Doing things you're good at reminds you, and others, who you are.
• Thinking skills. Research suggests physical activity may slow decline.

What the research shows about walking

In a study published in Nature Medicine in late 2025, researchers at Mass General Brigham tracked the daily step counts of almost 300 older adults who didn't yet have memory problems, and followed them for about 9 to 11 years. Among people who already had early Alzheimer's changes (amyloid) in the brain, those who walked more had slower decline in thinking and daily function, and less buildup of tau, the protein that tracks closely with symptoms. Benefits appeared at about 3,000 steps a day, and were strongest at about 5,000 to 7,500, well below the famous 10,000.

This was an observational study, and the people in it had no symptoms when it began, so it doesn't prove that walking slows dementia once it's diagnosed. But it adds to a large body of research showing that physical activity is good for the brain at every stage. See Exercise and the Brain.

Ideas for staying active

Move your body

• Walk every day, outdoors when you can. A regular route, a walking buddy or a mall-walking group adds safety and company.
• Try exercise classes for older adults: chair exercise, tai chi, water aerobics, gentle yoga or dance. Many YMCAs, senior centers and hospitals offer them, some specifically for people with memory loss.
• Garden, do housework, or play with grandchildren or a pet.
• Strength and balance exercises two or three times a week help prevent falls.

Check with your doctor before starting something new, especially if you have heart problems or balance issues.

Keep your mind busy

• Keep up hobbies you enjoy, adapting them as needed: simpler patterns for knitting, large-piece puzzles, audiobooks instead of print.
• Learn something new if you want to. See Learning New Skills at Any Age.
• Music: listening, singing in a choir or playing an instrument. Many areas have memory-friendly choirs. See Music and Art Therapy.
• Art, crafts, cooking, woodworking, photography or sorting old photos into albums.
• Games with others: cards, dominoes, word games.

Stay connected

• Keep seeing friends and family. Tell close friends about your diagnosis if you're comfortable, so they can support you (see Telling Others About a Diagnosis).
• Join an early-stage support group or a "memory café," a relaxed social gathering for people with memory loss and their care partners (see Finding a Support Group).
• Volunteer in a role that fits your strengths.
• Attend religious services or community events.
• Adult day programs offer activity and company, and give caregivers a break (see Respite Care).

See Social Connection for why relationships matter for the brain.

Making activities work as things change

• Focus on enjoyment, not performance. It doesn't matter if the cake is perfect.
• Break tasks into small steps and do one step at a time.
• Pick the best time of day. Many people have more energy in the morning.
• Keep a routine. Regular activities at regular times reduce stress (see Daily Care and Routines).
• Adapt rather than quit. A golfer might move to the driving range or putting green. A cook might do the chopping while someone else handles the stove.
• Build in rest. Fatigue can make confusion worse.

For care partners

Look for activities that match the person's past interests, abilities and mood. Doing things together, like folding laundry, walking the dog or listening to favorite songs, counts. The Alzheimer's Association suggests planning a mix of physical, social and creative activities through the day. If someone refuses, try again later or offer a simple choice. See Caregiving Guide: Where to Start.

Staying safe

• Carry ID, and consider a medical ID bracelet (see Wandering).
• Walk in familiar areas or with a companion.
• Drink water, especially in hot weather.
• Review Driving and Dementia if getting to activities involves driving.

This article is for general information and is not a substitute for advice from your own doctor.

Sources

1. Yau WW et al. Physical activity as a modifiable risk factor in preclinical Alzheimer's disease. Nature Medicine, 2025
2. Alzheimer's Association: Stay Physically Active
3. Alzheimer's Association: Daily Care Plan and Activities

Not medical advice. This article is general information, not a diagnosis or treatment plan for any individual. Talk with a doctor about your situation.

Related articles

• Living Well with Dementia
• Exercise and the Brain
• Social Connection
• Learning New Skills at Any Age
• Daily Care and Routines