"Exercise and Brain Health: Even a Short Spurt of 5 Minutes Could Yield Benefits"
Getting Moving for a Sharper Brain in Old Age
As we grow older, our brains start to change—shrink, slow down, and produce fewer neurotransmitters. This leads to issues like memory problems and cognitive decline. But there's good news: research shows that being physically active can help keep our minds sharp as we age.
Studies have shown that staying active through moderate-to-vigorous physical activity can significantly improve processing speed, working memory, and executive function in older adults, compared to those who don't engage in such activities[1][5]. Even a mere 5 minutes of exercise a day can have a positive impact[1][5].
So what constitutes as moderate-to-vigorous physical activity? Think about activities like jogging, brisk walking, swimming, cycling, playing tennis, or dancing[1].
According to Audrey M. Collins, PhD, a postdoctoral researcher at the AdventHealth Research Institute in Florida, "ours brains do not lose the capacity for plasticity" with age. She's the lead author of a new study that published in the journal Age and Ageing, which investigated the relationship between a person's daily activities and their cognitive performance[1].
Her team analyzed health data from 585 older adults between the ages of 65 to 80, who took part in the U.S.-based IGNITE study. The study looked at how much time people spent on different activities throughout a 24-hour period—sleeping, sedentary time, light activity, and moderate-to-vigorous physical activity—and its impact on cognitive function[1].
Collins explained that "previous science was limited due to statistical challenges," but her team was able to overcome those in their paper using novel techniques[1]. They discovered that older adults who spent more time during the day performing moderate-to-vigorous physical activity had better processing speed, working memory, and executive function[1].
It's important to note that these lifestyle behaviors like sleep, sedentary behavior, and physical activity are all linked. Collins suggests that we need to focus on understanding how these behaviors are connected and how they impact cognitive function in late adulthood[1].
Furthermore, Collins and her team found that the biggest cognitive gains were observed in participants who transitioned from no moderate-to-vigorous physical activity to at least 5 minutes a day[1]. She explains, "our results suggest that reallocating time to moderate-to-vigorous physical activity may be beneficial for cognitive function, regardless of what lifestyle behavior this time was reallocated from."
Older adults with limited mobility may require more accessible prevention options for cognitive benefits. Neuropsychologist Raphael Wald emphasized that pain can be a significant barrier to exercise for many older adults[1].
Meanwhile, Gary Small, MD, author of books on brain health and aging, commented on the study. He stated that even short bursts of moderate-to-vigorous exercise can bolster brain health, and that the key to exerting oneself enough to help the brain is to push the heart and lungs to increase oxygen and nutrient delivery to the brain[1].
- Aging and longevity research highlights the importance of fitness-and-exercise in maintaining cognitive health for seniors, as it improves processing speed, working memory, and executive function.
- General health studies show that regular participation in activities like jogging, swimming, or cycling can have a significant impact on the cognitive performance of older adults.
- Science has found that even modest amounts of daily moderate-to-vigorous physical activity can help maintain a sharper brain in old age, with as little as 5 minutes being beneficial.
- Neurology experts stress the need for accessible prevention options for seniors with limited mobility who wish to reap the cognitive benefits of exercise, while overcoming barriers like pain.
- Health-and-wellness professionals advocate for an integrated approach to understanding how lifestyle factors like sleep, sedentary behavior, and physical activity interconnect and influence brain health in the aging process.
