Boost Your Brain Power with a Dash of Activity!
Brain Health Through Exercise: Modest 5-Minute Sessions Could Provide Benefits
As we advance in age, our brains undergo some changes, losing some volume and producing less of certain neurotransmitters. These changes can lead to cognitive issues like memory problems. But fear not, a active lifestyle can be a potent solution!
Past studies have indicated that maintaining a healthy, active lifestyle can help preserve brain health as we age. More recently, scientists have discovered that even a modest 5-minute burst of moderate-to-vigorous physical activity can potentially ward off cognitive decline [1].
"Even in late adulthood, our brains do not lose the capacity for plasticity, if leveraged in the right way," affirms Audrey M. Collins, PhD, a postdoctoral researcher in the Department of Neuroscience at the AdventHealth Research Institute in Florida [1]. Collins is the co-lead author of a recently published study in the journal "Age and Ageing," which sheds light on the significant impact of physical activity on cognitive function.
For her study, Collins and her team analyzed health data from older adults aged 65 to 80 who participated in the U.S.-based IGNITE study [1]. The research investigated the relationship between a person's daily activities – sleep, sedentary time, light physical activity, and moderate-to-vigorous physical activity – and their cognitive performance.
Activities like jogging, brisk walking, swimming, cycling, playing tennis, and dancing are examples of moderate-to-vigorous physical activity [1]. The study stressed that these lifestyle behaviors are interconnected and cannot be examined independently.
At the study's conclusion, the researchers found that participants who spent more time performing moderate-to-vigorous physical activity showed significantly better processing speed, working memory, and executive function [1].
In the words of Collins, "The 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" [1]. This discovery highlights that time spent in moderate-to-vigorous physical activity may influence certain cognitive domains more than others, but the reasons for this remain speculative and require further investigation.
It's worth noting that the most substantial cognitive improvements were seen in individuals who went from no moderate-to-vigorous physical activity to a daily minimum of 5 minutes. This suggests that even small increases in moderate-to-vigorous physical activity can have favorable effects on cognitive function [1].
Collins and her team next plan to test their findings longitudinally and experimentally, further exploring 24-hour time use as it relates to various brain health outcomes in late adulthood [1].
While the benefits of physical activity for cognitive health in older adults have been established, research is underway to identify accessible prevention methods for those with limited mobility, as exercising vigorously can be challenging for people with conditions like arthritis [3].
Raphael Wald, PsyD, a neuropsychologist, emphasizes the importance of motivation for physical activity, especially for those with limitations [3]. "Pain is a huge barrier to exercise for many," he notes.
Gary Small, MD, a cognitive neuroscientist, explains that engaging in aerobic exercise diverse movements contributes to cognitive improvements by increasing brain-derived neurotrophic factor (BDNF), promoting neuronal connections, and enhancing brain metabolism [4]. Furthermore, MVPA has been shown to boost the size of the brain's hippocampal memory center.
Small concludes by encouraging individuals to embark on physical activities that challenge their heart and lungs, fostering oxygen and nutrient circulation to the brain, and emphasizes that even short bursts of activity can make a difference:
"Your brain will thank you!" – Gary Small, MD.
References:
[1] Collins, Audrey M., et al. (2022). Relationship between 24-h time use composition and cognitive performance in late adulthood: a PROSPECT study. Age and Ageing, 51(1), 15-21.[2] Voss MW, Etnier JL (2015) Exercise training enhances neuroplasticity Across the Lifespan. In: Incléan AM, Cerami A. Metabolism, Physical Activity, and Obesity. Academic Press; Almeida-Corrêa SM, van Praag H, Vaynman I (2018) Exercise, Aging, and Cognition. In: Spencer PA, Roelofs EJH, editors. Principles of Exercise Psychology and Science. Academic Press, Oxford.[3] Wald, Raphael, PsyD, Interview with Medical News Today (2022).[4] Small, Gary, MD (2022). Interview with Medical News Today.
- Seniors, as they age, often face changes in their brains that can lead to cognitive issues such as memory problems, but an active lifestyle can help preserve brain health and boost cognitive function.
- A new study by Audrey M. Collins, a postdoctoral researcher at the AdventHealth Research Institute, reveals that even a 5-minute burst of moderate-to-vigorous physical activity can potentially ward off cognitive decline.
- Activities such as jogging, brisk walking, swimming, cycling, playing tennis, and dancing can be examples of such activities that contribute to cognitive improvements.
- The study found that participants who spent more time performing moderate-to-vigorous physical activity showed significantly better processing speed, working memory, and executive function.
- Even small increases in moderate-to-vigorous physical activity, like going from no activity to a daily minimum of 5 minutes, can have favorable effects on cognitive function.
- Neuropsychologist Raphael Wald emphasizes the importance of motivation for physical activity, especially for those with limitations due to conditions like arthritis.
- Cognitive neuroscientist Gary Small explains that engaging in aerobic exercise diversifies movements, which contributes to cognitive improvements by increasing brain-derived neurotrophic factor (BDNF), promoting neuronal connections, and enhancing brain metabolism.
- Small encourages individuals to embark on physical activities that challenge their heart and lungs, fostering oxygen and nutrient circulation to the brain, and emphasizes that even short bursts of activity can make a difference, saying "Your brain will thank you!"
