Aging: As little as 5 minutes of exercise may keep the brain healthy

Evan Walker
Evan Walker TheMediTary.Com |
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Staying physically active may help the brain age better, new research indicates. Chalit Saphaphak/Stocksy
  • Past studies show there are a number of ways in which people can help retain brain Health as they age, including being physically active.
  • A new study says as little as 5 minutes of moderate-to-vigorous physical activity can potentially help keep the brain Healthy as we age.
  • Researchers found older adults who stay active through moderate-to-vigorous physical activity during the day have significantly better processing speed, working memory, and executive function than those who spent less time.

Our brains go through some changes as we age. They lose some volume, becoming smaller, which can lead to cognitive issues, such as problems remembering things.

As we get older, the outer layer of the brain — called the cortex — becomes thinner, and the brain typically starts producing lower levels of neurotransmitters, such as dopamine, which can all contribute to cognitive decline.

Past studies show there are a number of ways in which people can help retain brain health as they age, including following a healthy diet, getting enough quality sleep, quitting smoking, getting enough mental stimulation through activities like puzzles and reading, and being physically active.

“Age and disease-related declines in cognitive function have far-reaching personal and public health impacts,” Audrey M. Collins, PhD, a postdoctoral researcher in the Department of Neuroscience at the AdventHealth Research Institute in Florida, told Medical News Today.

“Thus, there is a clear need for further research to better understand cognitive aging and how we can promote brain health across the lifespan. Physical activity is a lifestyle behavior that may play a role in not only the prevention and attenuation of cognitive decline, but the promotion of cognitive function in late life,“ Collins explained. “Research has shown that even in late adulthood, our brains do not lose the capacity for plasticity, if leveraged in the right way.”

She is the co-lead author of a new study recently published in the journal Age and Ageing, which showed that as little as 5 minutes of moderate-to-vigorous physical activity can potentially help keep the brain healthy as we age.

“These results are consistent with previous research supporting the clear cognitive benefits of physical exercise for older adults,” Small, who was not involved in the study, commented. “The finding that even short bursts of moderate-to-vigorous exercise can bolster brain health is encouraging that people need not become triathletes to protect their mental abilities as they age.”

“The key is to exert oneself enough to push the heart and lungs to pump oxygen and nutrients to the brain,” he continued. “We know that such aerobic exertion increases brain-derived neurotrophic factor (BNDF) — a protein that improves brain cell communication. Cardiovascular conditioning also has been shown to grow the size of the brain’s hippocampal memory center.”

“This study also informs us that even just 5 minutes of vigorous exercise offers cognitive benefits, but longer exercise sessions are even better. The bottom line is, if time permits, take that extra jog or walk around the block. Your brain will thank you.”
— Gary Small, MD

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