Keeping Your Brain Sharp as You Age: The Power of Short bursts of Physical Activity
Brain Health Through Exercise: Even a Quick 5-Minute Session Could Yield Benefits
As we grow older, our brains go through some changes. They lose volume, become smaller, and the outer layer, the cortex, thins. This can lead to cognitive issues like memory loss.
There are various ways to help retain brain health as we age, and the latest research suggests that even a short 5-minute spell of moderate-to-vigorous physical activity could potentially be beneficial.
A study published in the journal Age and Ageing by the Department of Neuroscience at the AdventHealth Research Institute in Florida, found that older adults who remain active through moderate-to-vigorous physical activity throughout the day reap significant cognitive benefits.
They showed improvements in processing speed, working memory, and executive functions compared to those who were less active.
Science has long linked physical activity to numerous health benefits, and it appears our brains aren't excluded. "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," explained Audrey M. Collins, co-lead author of the study.
The study analyzed health data from 585 older adults between the ages of 65 to 80 who participated in the U.S.-based IGNITE study. The research examined the relationship between various activities over a 24-hour period, including sedentary time, sleep, light physical activity, and moderate-to-vigorous physical activity, and their impact on cognitive performance.
Examples of moderate-to-vigorous physical activity include jogging or running, brisk walking, swimming, cycling, playing tennis, and dancing. The study aimed to better understand the interlink between different lifestyle behaviors and their role in cognitive function in late adulthood.
"Why might exercise protect brain health?" asked clinical neuropsychologist Gary Small, author of more than a dozen books on brain health and aging. "The key is to exert oneself enough to push the heart and lungs to pump oxygen and nutrients to the brain. Exercise increases a protein called BDNF (Brain-Derived Neurotrophic Factor) that improves brain cell communication. Cardiovascular conditioning has also been shown to grow the size of the brain's hippocampal memory center."
While some may struggle to fit regular exercise into their busy schedules, the study findings suggest even brief, short spells of physical activity could offer substantial brain benefits.
If Public Health and Dementia Prevention guidelines were to be revised to prioritize moderate-to-vigorous physical activity, it could have far-reaching personal and public health impacts. The researchers plan to investigate these potential 24-hour guidelines further and assess how they might be related to other brain health outcomes in late adulthood.
- Aging and longevity often lead to changes in the brain, such as loss of volume and thinning of the cortex, which can result in cognitive issues like memory loss.
- The latest research indicates that even short spells of moderate-to-vigorous physical activity could potentially benefit cognitive health in older adults.
- A study published in the journal Age and Ageing found that seniors who engage in moderate-to-vigorous physical activity throughout the day experience significant cognitive improvements.
- The study showed that older adults who are active exhibit better processing speed, working memory, and executive functions compared to their less active peers.
- General health, fitness, and exercise have long been linked to numerous health benefits, and it appears our brains are not excluded from these advantages.
- A neuropsychologist, Gary Small, explained that physical activity could play a significant role in preventing cognitive decline, promoting cognitive function, and even growing the size of the brain's hippocampal memory center.
- Examples of moderate-to-vigorous physical activity include jogging or running, brisk walking, swimming, cycling, playing tennis, and dancing.
- The study suggests that even brief, short spells of physical activity could offer substantial brain benefits, and it is expected that Public Health and Dementia Prevention guidelines might be revised to prioritize these activities, potentially leading to significant personal and public health impacts.
