A new study has revealed an exciting breakthrough for brain health. While many people focus on memory exercises or reasoning puzzles, neurologists now say that speed training is the most effective way to lower dementia risk. According to Dr Ayesha Sherzai, a board-certified neurologist and cognitive specialist, this type of brain training has been proven to reduce dementia risk by 25% over two decades.
The findings come from the ACTIVE study, a 20-year research project published in Alzheimer’s & Dementia: Translational Research And Clinical Interventions in February 2026. The study shows that not all brain exercises are created equal, and choosing the right training method can make a real difference in long-term cognitive health.
What The Study Found About Dementia Risk
The ACTIVE study included 2,000 older adults who were randomly assigned to three types of cognitive training:
- Memory training – exercises designed to improve recall.
- Reasoning training – tasks that challenge problem-solving and logic.
- Speed training – computer-based exercises that force the brain to process visual information quickly while performing dual tasks.
Participants underwent 10 sessions over six weeks, and some received additional booster sessions at 11 and 35 months.
Dr Sherzai explained, “Twenty years later, people who did speed training with the booster sessions had a 25 percent lower risk of dementia. Those who only completed the initial training without follow-ups saw no benefit.” Memory and reasoning training, even with boosters, did not reduce dementia risk.
This shows that sustained and adaptive brain training is key. Simply doing a few exercises once is not enough to protect long-term cognitive health.
Why Speed Training Works
Unlike memory or reasoning exercises, speed training adapts automatically to the user’s skill level. As Dr. Sherzai explains, “Think of it like lifting weights. You don’t stay at the same weight forever. You increase the challenge as your strength grows.”
The booster sessions help the brain stay in a zone of manageable discomfort, forcing it to adapt and strengthen over time. This repeated challenge is what likely contributes to lowering dementia risk.
For those who want to try speed training at home, Dr Sherzai advises:
- Use exercises that adjust difficulty as you improve.
- Commit to long-term practice, not just a week or two of sessions.
- Focus on dual-task exercises that make your brain process information quickly while multitasking.
The study confirms that not all brain exercises are equally effective. To truly reduce dementia risk, older adults should focus on speed-based cognitive training with follow-ups. By challenging the brain consistently and progressively, it’s possible to preserve cognitive function and significantly lower the chance of developing dementia.
With simple, adaptive exercises and a long-term approach, anyone can strengthen their brain and protect it for years to come.
