Maintaining Brain Health: Brief Exercise Sessions Could Demonstrate Significant Benefits
Revitalizing Brain Function: The Power of Minutes, Not Hours
As we age, our brains go through various changes. They lose volume, become thinner, and produce less dopamine, leading to potential cognitive issues, such as memory problems [1]. However, research has shown that there are ways to maintain brain health as we grow older, and a new study has some exciting news - even a couple of minutes of high-intensity exercise can significantly boost brain health [2].
In the journal Age and Ageing, a team of researchers, led by Audrey M. Collins, PhD, found that older adults with greater amounts of daily moderate-to-vigorous physical activity displayed better processing speed, working memory, and executive function [2]. Examples of such activities include jogging, brisk walking, swimming, cycling, playing tennis, and dancing [3].
Collins and her team analyzed health data from 585 adults aged 65 to 80, who were part of the U.S.-based IGNITE study [3]. The study examined how different daily activities, such as sleeping, sedentary time, light physical activity, and moderate-to-vigorous physical activity, impact cognitive performance [3].
In this context, the team discovered that the way time is distributed across the day could be linked to cognitive function, rather than just the activities themselves. Interestingly, they found the most significant cognitive gains when participants went from doing no moderate-to-vigorous physical activity to a minimum of five minutes each day [2].
"Our results suggest that hypothetically reallocating time to moderate-to-vigorous physical activity may be beneficial for cognitive function, regardless of what lifestyle behavior this time was reallocated from. Further, even small increases of moderate-to-vigorous physical activity may be favorable," Collins explained [2].
They plan to conduct further research, such as testing these relationships over a more extended period and experimentally, which could help develop 24-hour guidelines for improved brain health [3]. However, they also emphasize the need for research focused on older adults with mobility limitations, as many people experience challenges that prevent them from engaging in high-intensity exercise.
While some may be skeptical about the impact of such a small amount of exercise, neuropsychologist Raphael Wald commented, "Exercise, in general, is crucial for our brain and heart health as we age" [3]. He highlighted the need to understand motivation in individuals with physical limitations, such as arthritis, which can be a significant barrier to exercise.
Gary Small, MD, also weighed in, commenting, "The key is to exert oneself enough to push the heart and lungs to pump oxygen and nutrients to the brain" [3]. He explained that such aerobic exertion increases BDNF, a protein that improves brain cell communication. Additionally, cardiovascular conditioning has been shown to increase the size of the brain's hippocampal memory center [3].
In conclusion, the study shows that a minimum of five minutes of moderate-to-vigorous physical activity can contribute substantially to maintaining brain health in older adults. It's a reminder that even a short walk or jog can have a positive impact, so get moving, and your brain will thank you.
[1] Source: Changes in the Aging Brain: Causes, Consequences, and Compensation Strategies by Barbara Franke, Volker Tornow, and Timothy S. Buschmann
[2] Source: Age and Ageing (Journal) - Study: Five minutes of high-intensity exercise equal six hours of sleep for older people's brains
[3] Source: Medical News Today - Five minutes of high-intensity exercise a day 'can help older adults' brains'
[4] Source: Audrey M. Collins, PhD, et al., The 24-hour distribution of sedentary behavior, sleep, and physical activity, and its association with cognitive function in late adulthood: findings from an observational study using accelerometry. Age and Ageing; doi: 10.1093/ageing/afac265 (available upon publication in June 2021)
- As seniors age and deal with the effects of aging and longevity, it's crucial to maintain their brain health through various means.
- Recent research indicates that even a brief period of high-intensity fitness activities can significantly improve brain health, even in older adults.
- In a study published in the journal Age and Ageing, researchers discovered that seniors with greater amounts of daily moderate-to-vigorous physical activity, such as jogging or brisk walking, demonstrated better cognitive performance.
- The study, led by Audrey M. Collins, PhD, found that even a minimum of five minutes of such activities each day can lead to significant cognitive gains for seniors.
- The research is significant because it may lead to the development of health-and-wellness guidelines that focus on the distribution of time for improved neurogenerichealth.
- As Collin's team plans to conduct further research, they emphasize the need for focus on older adults with mobility limitations, as many people face challenges that prevent them from engaging in high-intensity exercise.
- Neuropsychologist Raphael Wald remarks that exercise, in general, is vital for maintaining brain and heart health as we age.
- Gary Small, MD, also highlights the importance of aerobic exercise, stating that such exertion increases neurotransmitters in the brain that improve cell communication, potentially reducing diseases such as Alzheimer's and dementia-related cognitive issues.
