Recent research suggests that staying physically active can help improve brain health as we age. A new study indicates that just 5 minutes of moderate-to-vigorous physical activity daily could benefit brain health in older adults. Maintaining an active lifestyle through physical activity has been linked to improved processing speed, working memory, and executive function compared to those who are less active.
The aging process can affect the brain, leading to changes such as a decrease in brain volume and neurotransmitter levels, which may contribute to cognitive decline. In addition to physical activity, other factors like a healthy diet, quality sleep, mental stimulation, and avoiding smoking are also important for preserving brain health as we age.
Audrey M. Collins, a postdoctoral researcher, emphasizes the importance of further research to understand cognitive aging and promote brain health throughout life. She highlights the role of physical activity in preventing cognitive decline and enhancing cognitive function in older adults. Collins co-authored a study showing that even a short amount of moderate-to-vigorous physical activity can benefit brain health in aging individuals.
Examining data from the IGNITE study involving 585 older adults, researchers found a connection between daily activities and cognitive performance. Moderate-to-vigorous activities such as jogging, brisk walking, swimming, or playing tennis were associated with better cognitive function. By considering the interplay of sleep, sedentary behavior, and physical activity in a 24-hour period, researchers aimed to understand how time allocation influences cognitive health in late adulthood.
Overall, engaging in more moderate-to-vigorous physical activity appears to have positive effects on brain health in older adults.
Upon concluding the study, Collins and her team discovered that individuals who engaged in more moderate-to-vigorous physical activity throughout the day showed notable improvements in key areas: processing speed, working memory (short-term memory), and executive function (planning and focus). “This finding indicates that the distribution of time across the 24-hour day could impact cognitive function in older adults in a domain-specific manner,” explained Collins. She noted that the influence of moderate-to-vigorous physical activity on cognitive function may vary across different domains and emphasized the need for further research to understand this relationship better.
Moreover, the researchers found that participants who transitioned from no moderate-to-vigorous physical activity to just 5 minutes a day experienced the most significant cognitive benefits. “Our findings suggest that reallocating time to moderate-to-vigorous physical activity could enhance cognitive function, regardless of the lifestyle behaviors this time replaces,” Collins remarked. She highlighted the potential benefits of even small increases in moderate-to-vigorous physical activity.
Collins stressed the importance of increasing or maintaining moderate-to-vigorous physical activity for cognitive function in older adults, particularly in the areas of processing speed, working memory, and executive function. She mentioned plans for longitudinal and experimental studies to inform guidelines for public health and dementia prevention, as well as to explore the relationship between 24-hour time use and other brain health outcomes in older adults.
In a separate interview, neuropsychologist Raphael Wald emphasized the significance of moderate-to-vigorous physical activity for cognitive functioning in older adults and the growing importance of addressing dementia prevention in light of increasing life expectancy. He underscored the need for accessible prevention options for individuals with mobility limitations, who may face barriers to engaging in vigorous exercise due to conditions like arthritis.
Gary Small, MD, a psychiatrist at Hackensack University Medical Center, discussed the potential mechanisms through which exercise can protect brain health. He highlighted the critical role of exercise in maintaining brain and heart health as individuals age, particularly in the context of the rising prevalence of dementia among older populations.
Renowned author of multiple books focusing on brain health and aging, Dr. Gary Small, shared insights on a recent study highlighting the cognitive advantages of physical exercise for older adults. Emphasizing the significance of even short bursts of moderate-to-vigorous exercise in enhancing brain health, Dr. Small stressed the importance of pushing the heart and lungs to supply the brain with vital oxygen and nutrients. Aerobic exertion has been linked to the increase of brain-derived neurotrophic factor (BDNF) and the growth of the brain’s hippocampal memory center. The study suggests that just 5 minutes of vigorous exercise can offer cognitive benefits, with longer sessions proving even more beneficial. Dr. Small encourages individuals to prioritize physical activity for the well-being of their brains, noting that any additional jog or walk can make a positive impact.
