{"id":53,"date":"2025-05-15T15:27:20","date_gmt":"2025-05-15T15:27:20","guid":{"rendered":"https:\/\/healthknowledge.live\/?p=53"},"modified":"2025-05-15T15:27:20","modified_gmt":"2025-05-15T15:27:20","slug":"just-5-minutes-of-physical-activity-a-day-may-protect-brain-health-with-age","status":"publish","type":"post","link":"https:\/\/healthknowledge.live\/?p=53","title":{"rendered":"Just 5 minutes of physical activity a day may protect brain health with age"},"content":{"rendered":"<p>Staying physically active may help the brain age better, new research indicates. Chalit Saphaphak\/Stocksy<\/p>\n<div class=\"css-12va8w7\" data-testid=\"tabbed-article-section\">\n<div>\n<ul>\n<li><strong>Past studies show there are a number of ways in which people can help retain brain health as they age, including being physically active.<\/strong><\/li>\n<li><strong>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.<\/strong><\/li>\n<li><strong>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.<\/strong><\/li>\n<\/ul>\n<\/div>\n<div>\n<div data-preamp=\"serena-chatbot\"><\/div>\n<\/div>\n<div>\n<p>Our brains go through some\u00a0changes as we age. They\u00a0lose some volume, becoming smaller, which can lead to cognitive issues, such as problems remembering things.<\/p>\n<\/div>\n<div>\n<p>As we get older, the outer layer of the brain \u2014 called the\u00a0cortex<span class=\"css-16y17d3 icon-hl-trusted-source-after\"><span class=\"sro\">Trusted Source<\/span><\/span>\u00a0\u2014 becomes\u00a0thinner<span class=\"css-16y17d3 icon-hl-trusted-source-after\"><span class=\"sro\">Trusted Source<\/span><\/span>, and the brain typically starts producing lower levels of\u00a0neurotransmitters, such as\u00a0dopamine, which can all contribute to\u00a0cognitive decline<span class=\"css-16y17d3 icon-hl-trusted-source-after\"><span class=\"sro\">Trusted Source<\/span><\/span>.<\/p>\n<\/div>\n<div>\n<p>Past studies show there are a number of ways in which people can help retain brain health as they age, including following a\u00a0healthy diet<span class=\"css-16y17d3 icon-hl-trusted-source-after\"><span class=\"sro\">Trusted Source<\/span><\/span>, getting enough\u00a0quality sleep,\u00a0quitting smoking, getting enough\u00a0mental stimulation\u00a0through activities like puzzles and reading, and being\u00a0physically active<span class=\"css-16y17d3 icon-hl-trusted-source-after\"><span class=\"sro\">Trusted Source<\/span><\/span>.<\/p>\n<\/div>\n<div>\n<p>\u201cAge and disease-related declines in cognitive function have far-reaching personal and public health impacts,\u201d\u00a0Audrey M. Collins, PhD, a postdoctoral researcher in the Department of Neuroscience at the AdventHealth Research Institute in Florida, told\u00a0<em>Medical News Today<\/em>.<\/p>\n<\/div>\n<div>\n<p>\u201cThus, 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,\u201c Collins explained. \u201cResearch has shown that even in late adulthood, our brains do not lose the capacity for plasticity, if leveraged in the right way.\u201d<\/p>\n<\/div>\n<div>\n<p><strong>She is the co-lead author of a new study recently published in the journal\u00a0Age 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.<\/strong><\/p>\n<\/div>\n<div class=\"css-pp6cpn css-sg2j7y\">\n<aside class=\"css-1s8spa1\" data-testid=\"sticky-inline-ad\" data-sticky=\"false\">\n<div class=\"css-1xdhyk6\">\n<div class=\"css-1i19e6e\" data-empty=\"true\">\n<div class=\"css-1tv8j09\"><\/div>\n<div id=\"inline2__slot\" class=\"css-pakzgc\" data-ad=\"true\" data-adbridg-ad-class-loaded=\"inline2__slot\" data-adbridg-slot-lc=\"attribute=known@1.1s;slot=in_progress@1.1s;ctr=1@1.1s;ad_request(batch_no=1)@+18.7s;rendered=filled(lineItemId=5429607818&amp;creativeId=138410329498)@+20.0s;viewed=true@+136.2s\" data-google-query-id=\"COaxxtfjpY0DFVRunQkdb98JYw\">\n<div id=\"google_ads_iframe_\/4788\/mnt\/pagenumber1\/DLB2_0__container__\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<div class=\"css-1avyp1d\" data-testid=\"tabbed-article-section\">\n<div><a class=\"chartbeat-section\" name=\"Brain-health-Lifestyle-factors-all-closely-linked\"><\/a>Brain health: Lifestyle factors all closely linked<\/div>\n<div>\n<p>For this study, researchers analyzed health data from 585 older adults between the ages of 65 to 80 who participated in the U.S.-based\u00a0IGNITE study.<\/p>\n<\/div>\n<div>\n<p>This study examined the relationship between a person\u2019s activities over a 24-hour period \u2014 sleeping, sedentary time, light physical activity, and moderate-to-vigorous physical activity \u2014 to their cognitive performance.<\/p>\n<\/div>\n<div>\n<p>Examples of moderate-to-vigorous physical activity include\u00a0jogging or running,\u00a0brisk walking,\u00a0swimming,\u00a0cycling,\u00a0playing tennis, and\u00a0dancing.<\/p>\n<\/div>\n<div>\n<p><strong>\u201cIn the context of cognitive function, we have often studied sleep, sedentary behavior, and physical activity as if they are independent of one another,\u201d Collins said. \u201cRather, these lifestyle behaviors are linked through the context of time, where we are fixed to 24-hours per day.\u201d<\/strong><\/p>\n<\/div>\n<div>\n<p>\u201cPrior science was limited due to statistical challenges, which we were able to overcome in our paper using novel techniques,\u201d she continued. \u201cTherefore, we examined 24-hour time-use composition in order to understand whether the way time is used across the day may be differentially related to cognitive function in late adulthood.\u201d<\/p>\n<\/div>\n<div id=\"m383bab5b-2688-44e6-8056-a5fb7fd5c151mpd_firstQuarter_820d5ab7-0c42-4bef-b6e5-4041d27cc680\" class=\"\" data-testid=\"driver\" data-placement=\"firstQuarter\">\n<div>\n<div>\n<div class=\"css-pp6cpn css-m48swl\">\n<aside class=\"css-1s8spa1\" data-testid=\"sticky-inline-ad\" data-sticky=\"false\">\n<div class=\"css-1xdhyk6\">\n<div class=\"css-i4j83x\" data-empty=\"true\">\n<div class=\"css-1b7bwed\"><\/div>\n<div id=\"dlb_firstQuarter_mpd__slot\" class=\"css-1n26lqx\" data-ad=\"true\" data-adbridg-ad-class-loaded=\"dlb_mpd\" data-adbridg-slot-lc=\"attribute=known@1.5s;slot=in_progress@1.5s;ctr=1@1.5s;ad_request(batch_no=1)@+18.3s;rendered=filled(lineItemId=5429607818&amp;creativeId=138410329510)@+19.7s;viewed=true@+135.9s\" data-google-query-id=\"COexxtfjpY0DFVRunQkdb98JYw\">\n<div id=\"google_ads_iframe_\/4788\/mnt\/pagenumber1\/DLB_MPD_Q1_0__container__\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"css-1avyp1d\" data-testid=\"tabbed-article-section\">\n<div><a class=\"chartbeat-section\" name=\"More-moderate-to-vigorous-physical-activity-leads-to-better-brain-health\"><\/a>More moderate-to-vigorous physical activity leads to better brain health<\/div>\n<div>\n<p>At the study\u2019s conclusion, Collins and her team found that participants who spent more time during the day performing moderate-to-vigorous physical activity had significantly better:<\/p>\n<\/div>\n<div>\n<ul>\n<li>processing speed\u00a0\u2014 how fast the brain can receive and respond to information<\/li>\n<li>working memory, also known as your short-term memory<\/li>\n<li>executive function<span class=\"css-16y17d3 icon-hl-trusted-source-after\"><span class=\"sro\">Trusted Source<\/span><\/span>\u00a0\u2014 the ability to plan and focus.<\/li>\n<\/ul>\n<\/div>\n<div>\n<p>\u201cThe significance of this finding is that we can confirm that the way in which time is used across the 24-hour day may be differentially related to cognitive function in late adulthood, and that this relationship may be domain-specific,\u201d Collins explained.<\/p>\n<\/div>\n<div>\n<p>\u201cThis means that time spent in moderate-to-vigorous physical activity may not influence all domains of cognitive function uniformly. However, the reason for this remains a matter of speculation and will need further research,\u201d she cautioned.<\/p>\n<\/div>\n<\/div>\n<div class=\"css-1avyp1d\" data-testid=\"tabbed-article-section\">\n<div><a class=\"chartbeat-section\" name=\"Just-5-minutes-of-exercise-offers-brain-benefits\"><\/a>Just 5 minutes of exercise offers brain benefits<\/div>\n<div>\n<p>Additionally, the 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.<\/p>\n<\/div>\n<div>\n<p><strong>\u201cOur 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,\u201d Collins said. \u201cFurther, even small increases of moderate-to-vigorous physical activity may be favorable.\u201d<\/strong><\/p>\n<\/div>\n<div>\n<p>\u201cOur study highlights the importance of increasing and\/or maintaining time spent in moderate-to-vigorous physical activity for cognitive function in late adulthood, specifically for domains of processing speed, working memory, and executive function,\u201d she continued.<\/p>\n<\/div>\n<div>\n<p>\u201cAs these results are cross-sectional, we plan to test these relationships longitudinally and experimentally, which may in turn inform 24-hour guidelines for public health and dementia prevention. Additionally, we aim to evaluate how 24-hour time use may be related to other brain health outcomes in late adulthood,\u201d she told us.<\/p>\n<\/div>\n<div id=\"m5e7fafcf-ec92-462d-8f7f-65fe8c70f5e5mpd_middle_7ae8a095-b6a5-4358-b198-8b9b00977ba8\" class=\"\" data-testid=\"driver\" data-placement=\"middle\">\n<div>\n<div>\n<div class=\"css-pp6cpn css-m48swl\">\n<aside class=\"css-1s8spa1\" data-testid=\"sticky-inline-ad\" data-sticky=\"false\">\n<div class=\"css-1xdhyk6\">\n<div class=\"css-i4j83x\" data-empty=\"true\">\n<div class=\"css-1b7bwed\"><\/div>\n<div id=\"dlb_middle_mpd__slot\" class=\"css-1n26lqx\" data-ad=\"true\" data-adbridg-ad-class-loaded=\"dlb_mpd\" data-adbridg-slot-lc=\"attribute=known@1.5s;slot=in_progress@1.5s;ctr=1@1.5s;ad_request(batch_no=1)@+18.3s;rendered=filled(lineItemId=5428358607&amp;creativeId=138409768079)@+19.7s;viewed=true@+146.5s\" data-google-query-id=\"COmxxtfjpY0DFVRunQkdb98JYw\">\n<div id=\"google_ads_iframe_\/4788\/mnt\/pagenumber1\/DLB_MPD_Q2_0__container__\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"css-1avyp1d\" data-testid=\"tabbed-article-section\">\n<div><a class=\"chartbeat-section\" name=\"Further-research-on-older-adults-with-activity-limitations-needed\"><\/a>Further research on older adults with activity limitations needed<\/div>\n<div>\n<p><em>MNT<\/em>\u00a0had the opportunity to speak with\u00a0Raphael Wald, PsyD, a neuropsychologist at Marcus Neuroscience Institute, part of Baptist Health South Florida, about this study.<\/p>\n<\/div>\n<div>\n<p>\u201cThe results are not shocking but helpful in pointing to the importance of moderate-to-vigorous physical activity \u2014 assuming a person is healthy enough to do so \u2014 rather than lighter exercise as an important factor in cognitive functioning,\u201d Wald, who was not involved in this research, commented. \u201cExercise, in general, is crucial for our brain and heart health as we age.\u201d<\/p>\n<\/div>\n<div>\n<p>\u201cAs people are living longer than they did in past decades, we are seeing more\u00a0dementia\u00a0[cases] than in the past,\u201d he continued. \u201cIncreasing age is the biggest risk factor for dementia, which in turn means that dementia is becoming a bigger health crisis than it was in the past.\u201d<\/p>\n<\/div>\n<div>\n<p>While he welcomed the results of the recent study, Wald pointed to the need of finding accessible prevention options for people with limited mobility, too:<\/p>\n<\/div>\n<div>\n<blockquote class=\"is-layout-flow wp-block-quote-is-layout-flow css-34gtoi\"><p>\u201cIn my experience, many older adults have physical limitations like\u00a0arthritis\u00a0that prevent them from being able to exercise vigorously. I think it would be helpful to examine the motivation for exercise in individuals with these limitations. Pain is a huge barrier to exercise for many.\u201d<\/p><\/blockquote>\n<\/div>\n<\/div>\n<div class=\"css-1avyp1d\" data-testid=\"tabbed-article-section\">\n<div><a class=\"chartbeat-section\" name=\"Why-might-exercise-protect-brain-health\"><\/a>Why might exercise protect brain health?<\/div>\n<div>\n<p><em>MNT<\/em>\u00a0also spoke to\u00a0Gary Small, MD, chair of psychiatry for Hackensack University Medical Center in New Jersey and author of more than a dozen books on brain health and aging, about this research.<\/p>\n<\/div>\n<div>\n<p>\u201cThese results are consistent with previous research supporting the clear cognitive benefits of physical exercise for older adults,\u201d Small, who was not involved in the study, commented. \u201cThe 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.\u201d<\/p>\n<\/div>\n<div>\n<p><strong>\u201cThe key is to exert oneself enough to push the heart and lungs to pump oxygen and nutrients to the brain,\u201d he continued. \u201cWe know that such aerobic exertion increases\u00a0brain-derived neurotrophic factor (BNDF)<span class=\"css-16y17d3 icon-hl-trusted-source-after\"><span class=\"sro\">Trusted Source<\/span><\/span>\u00a0\u2014 a protein that improves brain cell communication. Cardiovascular conditioning also has been shown to grow the size of the brain\u2019s\u00a0hippocampal\u00a0memory center.\u201d<\/strong><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>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&#8230;<\/p>\n","protected":false},"author":1,"featured_media":54,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-53","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-good-health"],"_links":{"self":[{"href":"https:\/\/healthknowledge.live\/index.php?rest_route=\/wp\/v2\/posts\/53","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthknowledge.live\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthknowledge.live\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthknowledge.live\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthknowledge.live\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=53"}],"version-history":[{"count":1,"href":"https:\/\/healthknowledge.live\/index.php?rest_route=\/wp\/v2\/posts\/53\/revisions"}],"predecessor-version":[{"id":55,"href":"https:\/\/healthknowledge.live\/index.php?rest_route=\/wp\/v2\/posts\/53\/revisions\/55"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthknowledge.live\/index.php?rest_route=\/wp\/v2\/media\/54"}],"wp:attachment":[{"href":"https:\/\/healthknowledge.live\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=53"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthknowledge.live\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=53"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthknowledge.live\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=53"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}