Just five minutes are needed.
As we grow older, our brains naturally undergo changes — including a reduction in size — which can affect memory and other cognitive abilities. One of the most notable shifts is the thinning of the brain’s outer layer, the cortex, along with decreased production of key neurotransmitters like dopamine, all of which can contribute to age-related mental decline.
However, research has consistently shown that there are strategies to help preserve brain function with age. These include maintaining a nutritious diet, engaging in regular physical activity, quitting smoking, getting quality sleep, and keeping the mind active through activities like reading or solving puzzles.
Audrey M. Collins, Ph.D., a postdoctoral researcher in neuroscience at the AdventHealth Research Institute in Florida, emphasized the wide-reaching impact of cognitive decline and the importance of promoting brain health throughout life. “Physical activity, in particular, shows promise not only in reducing the risk of cognitive deterioration but also in enhancing mental performance later in life,” she said.
Dr. Collins co-led a recent study published in the journal Age and Ageing, which found that even just five minutes a day of moderate-to-vigorous physical activity could have positive effects on brain health in older adults. The study involved 585 individuals aged 65 to 80 from the U.S.-based IGNITE study. Researchers looked at how different daily activities — including sleep, sitting time, light activity, and more intense physical movement — related to thinking skills.
Moderate-to-vigorous activities included things like brisk walking, running, swimming, cycling, tennis, and dancing. According to Dr. Collins, earlier studies often considered sleep, inactivity, and exercise as separate influences on cognition, but this study instead evaluated how time spent across a full 24-hour period impacts brain function.
The findings revealed that participants who spent more time doing moderate-to-vigorous physical activity demonstrated notably better performance in areas such as processing speed (how quickly the brain handles information), working memory (short-term memory), and executive function (the ability to plan and concentrate).
Significantly, even individuals who began incorporating just five minutes of this type of activity into their day — after previously doing none — showed measurable improvements. The researchers believe this points to the value of even small increases in movement for brain health, regardless of what activity the time is taken from.
Collins noted, however, that the benefits might vary across different mental abilities and that more research is needed to understand why.
Future research from this team aims to explore these patterns over time and experimentally, which could help inform public health guidelines and strategies to reduce dementia risk.
Raphael Wald, Psy.D., a neuropsychologist at the Marcus Neuroscience Institute (part of Baptist Health South Florida), commented on the study, noting that while the results aren’t surprising, they are important. He underscored the value of physical activity — particularly more intense exercise — in supporting both cognitive and cardiovascular health as people age.
However, he also pointed out that mobility issues, such as arthritis, can prevent many older adults from engaging in vigorous exercise. For these individuals, it’s important to explore alternative ways to stay active and find motivation, as pain and other limitations can pose significant challenges.
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