Aldora Health Monthly | January 2026

Your monthly guide to brain health & vibrant living

New Year, New Moves

Hello Aldora Community,

Happy New Year! Happy New Year. For many people, January brings a mix of intention and uncertainty — a sense that something could shift, alongside questions about what’s realistic or sustainable.

This is why we’re focusing on exercise this month. Physical activity is one of the few habits that can support both how you feel day-to-day and your long-term brain health, while low activity levels are linked to a 20% higher risk of dementia (Lancet, 2024).

If movement hasn’t been front of mind lately, or if you’d like a clearer sense of how much is helpful, read on for a few practical insights.

January Spotlight: Exercise

Exercise has a number of immediate health benefits that can begin the same day, or even within hours, of being active. This includes:

• Increased blood flow to the brain, supporting mental clarity and focus

• Improved sugar uptake into muscles, helping regulate blood sugar levels

• Release of serotonin and dopamine, which support mood and well-being

This is why exercising earlier in the day can be helpful for many people. It often leads to feeling more alert, sharp, and happy as the day unfolds.

Learn more in these Aldora articles:

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How much is enough?

The current guidelines are to get 150 minutes a week of exercise. This could look like:

✔ Daily 10-Minute Walk
Move at a comfortable pace — you’ll feel the difference in mood and energy.

✔ Strength on Two Days per Week
Try simple bodyweight moves: sit-to-stands, wall push-ups, heel raises.

✔ Balance Breaks Throughout the Day
Stand up, shift weight side to side, or march in place every few hours.

✔ Move With a Friend or Group
Connect socially with a weekly pilates or yoga class.

Tip: Start small. Short, consistent movement beats occasional intense workouts.

January’s Aldora Update

We’re excited to introduce the Brain Health Foundations program

This free 7-day program covers foundational brain health concepts, delivered by email direct to your inbox.

January is a great time for a review - understand the essentials of dementia prevention to get your year of better brain health started.

Image source

Here’s to a month of mindful movement and steady progress. You don’t need perfection — just a next step.

Warmly,
The Aldora Health Team

www.aldora.ca | @aldorahealth
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