Short Physical Activity May Promote Brain Health in Just 5 Minutes
Here's a fresh take on the importance of physical activity for brain health:
- Stay Active, Stay Sharp: The Power of Pocket exercise
It's no secret that our brains undergo changes as we age, and sometimes these changes can lead to issues like memory loss. While we can't reverse the passage of time, we can take steps to help keep our brains healthy. Research suggests that engaging in as little as 5 minutes of moderate-to-vigorous physical activity could potentially do the trick.
A recent study published in the journal Age and Ageing found that older adults who maintain an active lifestyle, especially through moderate-to-vigorous physical activity, have better processing speed, working memory, and executive function compared to those who are less active. Activities like jogging, brisk walking, swimming, cycling, playing tennis, or even dancing can help you reap these brain-boosting benefits [1][2].
Audrey M. Collins, PhD, a postdoctoral researcher in the Department of Neuroscience at AdventHealth Research Institute in Florida, co-led the study. She explained, "Our results suggest that even small increases in moderate-to-vigorous physical activity can be beneficial for cognitive function." These benefits are not limited to a few areas; improved processing speed, better working memory, and stronger executive function – skills like planning and focus – can all be boosted with regular exercise.
The 24-hour approach to Brain Health
Collins and her team examined health data from 585 older adults participating in the U.S.-based IGNITE study. The study investigated how our daily activities – including sleeping, sedentary time, light physical activity, and moderate-to-vigorous physical activity – impact cognitive performance [2].
"We wanted to understand whether the way time is used across the 24-hour day may be differentially related to cognitive function in late adulthood," Collins said. Prior research had limited insights due to statistical challenges, but the team was able to overcome these limitations and make significant discoveries [2].
The findings revealed that older adults who spent more time during the day participating in moderate-to-vigorous physical activity had significantly better cognitive performance in essential areas like processing speed, working memory, and executive function [2].
Time for a Daily Move: Think Small, Think Big
Even small increases in moderate-to-vigorous physical activity can make a difference. Researchers discovered that the biggest cognitive gains were seen in participants who went from doing no moderate-to-vigorous physical activity to a minimum of 5 minutes a day [1].
"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," Collins explained. Smaller gains in cognitive function can still make a meaningful difference in our daily lives.
Future Research and Prevention
Collins and her team plan to continue studying the relationship between 24-hour time use and various brain health outcomes in late adulthood. They aim to develop 24-hour guidelines for public health and dementia prevention, with a special focus on finding accessible prevention options for people with limited mobility [2].
Researchers like Raphael Wald, PsyD, and Gary Small, MD, emphasize the importance of moderate-to-vigorous physical activity for brain health. Engaging in activities that raise your heart rate and breathing, even for just a few minutes each day, can help protect your brain and maintain cognitive function, making it easier to tackle everyday challenges and complex tasks.
So next time you find yourself with a few spare minutes, consider taking a brisk walk, jumping rope, or doing a quick workout. Your brain will thank you!
**[1] Collins, Audrey M., et al. "Association of 24-hours time-use composition with cognitive function in late adulthood." Age and Ageing, onlinelibrary.wiley.com/doi/10.1093/ageing/afac147.[2] "Exercise for brain health: Quick and short may be just as beneficial as long and intense." news-medical.net/news/20230202/Exercise-for-brain-health-Quick-and-short-may-be-just-as-beneficial-as-long-and-intense.html[3] Baltes, Paul B., and Paul J. Baltes. "Life-span development and behavior: Fr aging and individual differences." SAGE Publications, 1996. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/uab_main/reader.action?docID=200543.]
Enrichment Data:
Engaging in a minimum of 5 minutes of moderate-to-vigorous physical activity daily has been shown to improve essential cognitive functions like processing speed, working memory, and executive function in older adults [1][3]. Even short bursts of physical activity can help bolster these cognitive benefits [2].
These findings indicate that even brief daily bouts of moderate-to-vigorous physical activity can contribute to brain health by leveraging neuroplasticity—the brain’s capacity to adapt and reorganize—even in late adulthood [1]. This activity can help maintain or improve brain volume and function, potentially counteracting age-related cognitive decline [1][2].
The cognitive benefits of short-duration moderate-to-vigorous physical activity appear consistent across various demographic and genetic groups, underscoring the broad applicability of this activity for older adults [2].
By increasing moderate-to-vigorous physical activity, older adults can help protect their brain health, maintain cognitive function, and support mental sharpness during aging [1][2].
- The study published in Age and Ageing reveals that seniors who maintain an active lifestyle, particularly through moderate-to-vigorous physical activity, demonstrate better cognitive performance in areas like processing speed, working memory, and executive function compared to their less active counterparts.
- Researchers find that even small increases in moderate-to-vigorous physical activity can result in significant cognitive improvements, with the greatest gains seen in participants who incorporated a minimum of 5 minutes a day.
- In the future, Collins and her team aim to develop 24-hour guidelines for public health and dementia prevention, focusing on accessible options for people with limited mobility.
- Science suggests that regular engagement in activities that raise heart rate and breathing, such as jogging, swimming, or quick workouts, can help protect the brain and maintain cognitive function, making daily tasks easier to handle.
- The cognitive benefits of short-duration moderate-to-vigorous physical activity appear consistent across diverse demographic and genetic groups, emphasizing its broad applicability for seniors.
