Short Physical Activities Boost Brain Health: Research Suggests Only 5 Minutes of Exercise May Maintain Cognitive Function
Aging can bring about changes in the brain, leading to cognitive issues such as memory problems. As we grow older, our brains lose volume, the outer layer thickens, and the production of certain neurotransmitters decreases, contributing to cognitive decline.
But fear not! Studies have shown there are ways to help maintain brain health as we age. One such way is through physical activity. In a groundbreaking study published in the journal Age and Ageing, researchers discovered that even a mere five minutes of moderate-to-vigorous physical activity daily can potentially help keep the brain healthy.
Older adults who engage in moderate-to-vigorous physical activity throughout the day exhibit significantly better processing speed, working memory, and executive function than those who don't. Examples of such activity include jogging, brisk walking, swimming, cycling, playing tennis, and dancing.
The study, led by Audrey M. Collins, PhD, a postdoctoral researcher at the AdventHealth Research Institute in Florida, analyzed health data from 585 older adults aged 65–80 who participated in the U.S.-based IGNITE study. The research team sought to understand the relationship between a person's activities over a 24-hour period—sleeping, sedentary time, light activity, and moderate-to-vigorous physical activity—and their cognitive performance.
According to Collins, previous studies typically approached sleep, sedentary behavior, and physical activity as independent factors. However, they found that these lifestyle behaviors are interconnected and affect one another due to their shared 24-hour context.
After examining the data, the researchers 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. Moreover, the biggest cognitive gains were observed in participants who went from doing no moderate-to-vigorous physical activity to a minimum of five minutes a day.
Collins emphasized that reallocating time to moderate-to-vigorous physical activity may be beneficial for cognitive function, regardless of what lifestyle behavior the time was reallocated from, and that even small increases in moderate-to-vigorous physical activity could be favorable. The study supports the idea that even brief amounts of moderate-to-vigorous exercise offer cognitive benefits and that longer exercise sessions are even better for overall brain health.
While the study has provided valuable insights, there remains a need to focus on finding accessible prevention options for older adults with physical limitations, such as arthritis. Further research is required to understand the motivation for exercise in this demographic and to develop interventions tailored to their needs.
In conclusion, incorporating moderate-to-vigorous physical activity into one's daily routine can potentially help keep the brain healthy as we age. Even short bursts of exercise can deliver significant cognitive benefits, making it an achievable goal for those who may not have the time or inclination for longer workout sessions. So grab your sneakers, put on some tunes, and get moving—your brain will thank you!
- Aging and longevity often lead to cognitive issues like memory problems due to brain changes, but scientific research reveals that physical activity can help maintain brain health.
- Senior citizens who engage in moderate-to-vigorous physical activities exhibit significantly better cognitive functions, such as processing speed, working memory, and executive function.
- Studies suggest that reallocating time to moderate-to-vigorous physical activity, even for short periods, can be beneficial for cognitive function, regardless of the source of the reallocated time.
- General health organizations should emphasize the importance of fitness and exercise for aging adults, as brief amounts of moderate-to-vigorous exercise offer cognitive benefits that improve with longer workout sessions.
- Despite promising findings, there is a need to develop accessible prevention options for older adults with physical limitations, such as arthritis, to foster exercise motivation and tailor interventions to their unique needs.
