A mere five minutes of exercise might not seem significant, but recent findings indicate that even short durations of the right type of activity can significantly improve brain health in individuals aged 60 and older.
The study, which appeared in the journal Age and Aging, suggests that instead of longer exercise regimens, brief but intense bursts that elevate heart rates are more effective in enhancing cognitive abilities. Among these, brisk walking emerged as particularly beneficial.
Researchers reviewed data from 585 adults aged 65 to 80, all participants in the longitudinal IGNITE trial. They assessed the subjects’ sleep patterns, physical activity, and sedentary behaviors over a 24-hour period, correlating this information with cognitive performance.
Results demonstrated a clear connection: higher levels of physical activity were associated with improved brain health, while a sedentary lifestyle was linked to cognitive decline. Further analysis revealed that engaging in just five minutes of heart-rate-raising activities—such as brisk walking, swimming, or jogging—was tied to enhanced cognitive function.
Participants who engaged in more moderate-to-vigorous exercise exhibited better processing speed, executive function, and working memory. The study highlighted that increasing moderate-to-vigorous physical activity from one minute to approximately six minutes daily could yield substantial improvements in executive function, attentional control, processing speed, and working memory.
According to the researchers, “moving from one minute of moderate-to-vigorous physical activity per day to [around] six minutes per day had the largest predicted differences in the domains of executive function/attentional control, processing speed, and working memory.”
Raising one’s heart rate increases blood flow to the brain, which is essential for maintaining cognitive health.
So, what constitutes brisk walking? It involves walking at a pace that elevates your heart rate and increases your breathing, yet still allows you to sustain that pace for five minutes. To create a more substantial workout, you can incorporate a warm-up and cool-down at a slower pace.
Walking offers numerous health advantages, including improved cardiovascular fitness, muscle maintenance, weight loss, and, as evidenced by this study, enhanced cognitive ability.
To maximize your walking efficiency, maintain an upright torso by engaging your core and pulling your belly button toward your spine. For those just beginning, investing in comfortable sneakers is advisable, and using a fitness tracker can help monitor your progress.
Importantly, every bit of movement counts; integrating just five minutes of walking into your daily routine could yield significant benefits.