Physical activity saves the brain from ageing: how it works

Researchers from the University of South Australia have found that even small doses of physical activity markedly improve brain function in older adults.

Details: Audrey M Collins et al, 24-Hour time use and cognitive performance in late adulthood: results from the Investigating Gains in Neurocognition in an Intervention Trial of Exercise (IGNITE) study, Age and Ageing (2025). DOI: 10.1093/ageing/afaf072

The study was conducted in collaboration with the US research institute AdventHealth and published in the journal Age and Ageing. The authors analysed data from 585 people aged 65 to 80 from the US and concluded that the more active a person is, the better their memory, attention and information processing speed.

💡 What exactly improves activity?

So-called "huff-and-puff" activity is exercise that raises your heart rate and breathing: brisk walking, water aerobics, cycling or even vigorous cleaning. It is the one that:

• accelerates thinking;

• helps you plan, concentrate and switch between tasks;

• improves short-term memory.

Interestingly, the biggest improvements were in those who didn't move at all, and then started even just a little bit - with just 5 minutes a day. This clearly shows that it' s never too late to start, and even tiny steps can be beneficial.

⏱ How it works

The study took everything into account: sleep, sedentary time, light activity and moderate to vigorous exercise. And it turns out that it's the latter type of exercise that gives the most benefit to the brain.

But there's a downside: if you hardly move at all, cognitive function deteriorates faster. That's why it's important not only to remember how much you sleep or rest, but also how much you actually move around during the day.

🧘‍♀️ What if you don't have the energy?

Scientists emphasise: no one is talking about marathons. Even five minutes a day is a huge step forward. It is not the quantity that matters, but the fact of movement itself. And the more regular it is, the better.

📊 Why is it important now?

It's predicted that by 2030 , one in six people in the world will be over the age of 60. And the earlier we start taking care of our brains - the longer they'll stay in shape.

The study is part of a larger IGNITE project to understand how lifestyle affects mental capacity in adulthood. The authors note that the results will need to be tested in long-term studies, but it's already clear that activity is a powerful resource for brain health