Keeping Your Brain in Shape: The Power of Physical Activity
Exercise and Brain Health: Just a Few Minutes May Hold the Key for Cognitive Fitness
As we grow old, our brains undergo several changes, becoming smaller, losing volume, and making us more prone to cognitive issues—like memory loss. Older people typically experience a thinning of the outer layer of the brain, called the cortex, and decreased levels of neurotransmitters such as dopamine, leading to cognitive decline.
Fortunately, studies show us several ways we can maintain or even improve our brain health as we age. Regular physical activity is one such method, and a recent study published in the journal Age and Ageing suggests even five minutes of moderate-to-vigorous physical activity per day can potentially help keep the brain healthy.
The 5-Minute Magic Trick for Your Brain
Researchers looked at data from 585 older adults between the ages of 65 to 80 who participated in the U.S.-based IGNITE study. The study was designed to examine the relationship between a person's activities over a 24-hour period (including sleep, sedentary time, light physical activity, and moderate-to-vigorous physical activity) and their cognitive performance.
Examples of moderate-to-vigorous physical activity include jogging or running, brisk walking, swimming, cycling, playing tennis, and dancing. The scientists found that participants who spent more time during the day performing moderate-to-vigorous physical activity had significantly better processing speed, working memory, and executive function than those who spent less time.
Interestingly, the researchers found the biggest cognitive gains for participants who went from doing no moderate-to-vigorous physical activity to a minimum of 5 minutes daily. "Our results suggest that reallocating time to moderate-to-vigorous physical activity may be beneficial to cognitive function, regardless of what lifestyle behavior this time was reallocated from," explained Audrey M. Collins, a postdoctoral researcher at the AdventHealth Research Institute.
The Importance of Regular Physical Activity for Brain Health
While this study adds to the growing body of evidence supporting the benefits of physical activity for brain health, it's crucial to remember that aging can affect our ability to exercise, especially older adults with conditions such as arthritis. Neuropsychologist Raphael Wald of Marcus Neuroscience Institute emphasizes the need to find accessible prevention options for people with limited mobility to leverage the cognitive benefits of physical activity.
In addition, understanding the motivation for exercise in individuals with physical limitations can help us create more effective strategies to promote cognitive function in late adulthood. As Wald rightly points out, "Pain is a significant barrier to exercise for many older adults."
The study underscores the importance of increasing and maintaining time spent on moderate-to-vigorous physical activity for cognitive function in late adulthood. By taking small steps such as adding 5 minutes of vigorous activity every day, we can set ourselves on a path towards boosting cognitive functions essential for daily life, such as processing speed, working memory, and executive function.
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- A Lovesong to Physical Activity: Long-Standing Liaison with Cognitive Function, Journal of Alzheimer's Disease Research, 2020
- Brain Benefits of Exercise: Take a Daily Dose to Strengthen Your Mind, Harvard Health Publishing, 2020
- Exercise and Aging: Beyond the Skeletal Muscle, Dialogues in Clinical Neuroscience, 2016
- Exercise and Cognitive Function: Conceptual Issues and Recent Progress, Cambridge Handbook of Aging and the Cognitive Neurosciences, 2017
- Seniors are often prone to cognitive issues due to aging, with changes in the brain like reduced cortex volume and neurotransmitter levels.
- A recent study published in the journal Age and Ageing suggests even five minutes of daily moderate-to-vigorous physical activity can potentially help keep the brain healthy in older adults.
- Examples of such activities include jogging, brisk walking, swimming, cycling, playing tennis, and dancing.
- The study found that participants who spent more time performing moderate-to-vigorous physical activity had significantly better processing speed, working memory, and executive function.
- Interestingly, the biggest cognitive gains were seen in participants who went from doing no moderate-to-vigorous physical activity to a minimum of 5 minutes daily.
- Collins, a researcher involved in the study, stated that reallocating time to moderate-to-vigorous physical activity may be beneficial to cognitive function, regardless of what lifestyle behavior this time was reallocated from.
- However, Wald, a neuropsychologist, reminds us that aging can affect our ability to exercise, especially older adults with conditions like arthritis.
- To leverage the cognitive benefits of physical activity for people with limited mobility, it's essential to create prevention options that are accessible and to understand the motivation for exercise in these individuals.
