It is never too late to start exercising for better brain health. Research published in the online issue of Neurology on May 13, 2020, suggests that aerobic exercise may improve thinking skills, memory-related abilities and blood flow to the brain in older adults after just six months.
The findings offer encouraging evidence that physical activity can benefit the brain even when people begin exercising later in life. While some changes in mental and physical performance are associated with aging, regular aerobic activity may help support important cognitive functions, including mental flexibility and the ability to process and retrieve information.
Marc J. Poulin, Ph.D., D.Phil., the study’s author and a researcher at the Cumming School of Medicine at the University of Calgary in Alberta, Canada, emphasized that starting an exercise routine later in life can still make a meaningful difference.
Aerobic exercise increases the heart rate and improves circulation throughout the body. According to the researchers, these effects may also support blood flow to areas of the brain involved in executive function and verbal fluency, two abilities that are important for everyday thinking and communication.
The findings may be particularly relevant for older adults concerned about cognitive decline and conditions such as Alzheimer’s disease and other forms of dementia. However, the study does not establish that exercise prevents these conditions.
How Aerobic Exercise May Improve Brain Function
Aerobic activities include walking at a brisk pace, cycling, swimming and other forms of sustained movement that raise the heart rate. These exercises are widely associated with cardiovascular benefits, but researchers are also investigating how they influence cognitive health as people age.
One possible explanation is that improved circulation helps deliver oxygen and nutrients to the brain. Regular physical activity may also support the body’s broader mechanisms for maintaining healthy blood vessels and brain function.
The study focused on two important aspects of cognition: executive function and verbal fluency.
Executive function includes mental skills such as planning, adapting to new situations, controlling responses and recognizing mistakes. These abilities help people manage daily responsibilities, solve problems and make decisions.
Verbal fluency measures how efficiently someone can retrieve and produce information, such as words. It is an important part of communication and relies on several interconnected brain processes.
Although these abilities can change with age, the study’s results suggest that a structured exercise program may help improve performance in some areas.
What the Six-Month Study Revealed
The research included 206 adults with an average age of 66. Participants had no history of heart problems or memory difficulties and were not regularly meeting higher levels of exercise before the study began.
At the beginning of the research, participants completed tests designed to assess thinking skills and underwent ultrasound examinations to measure blood flow in the brain. Researchers also collected physical fitness measurements to establish a baseline for comparison.
Participants then enrolled in a supervised aerobic exercise program that lasted six months. Training sessions took place three times a week, with additional independent exercise required once a week.
Participants Gradually Increased Their Exercise
Rather than immediately beginning with demanding workouts, participants increased their activity levels as the program progressed.
Their average daily exercise time rose from approximately 20 minutes to at least 40 minutes. This gradual approach allowed participants to build their exercise capacity over time while following a structured routine.
Physical assessments were repeated after three months, while cognitive tests and physical measurements were conducted again at the end of the six-month period.
The researchers then compared the results with the participants’ initial assessments to determine whether measurable changes had occurred.
Executive Function Improved by 5.7%
After six months, participants performed 5.7% better on tests measuring executive function. This category includes mental flexibility and the ability to monitor and correct one’s own actions.
The researchers also recorded a 2.4% improvement in verbal fluency, which measures how quickly a person can retrieve and communicate information.
These results suggest that aerobic exercise may have benefits beyond improving endurance and cardiovascular fitness. The observed changes indicate that a regular exercise routine could also support certain mental abilities in older adults.
However, the improvements were measured using specific cognitive tests. They should not be interpreted as evidence that every participant experienced the same benefits or that exercise reverses all age-related changes in the brain.
Why Brain Health Matters as We Grow Older
Maintaining cognitive health is an important part of healthy aging. Memory, concentration, communication and decision-making all contribute to independence and quality of life.
As people grow older, changes in these abilities can occur for a variety of reasons. Age alone does not mean someone will develop dementia, but the possibility of cognitive decline has made researchers increasingly interested in lifestyle factors that may help protect brain health.
Physical activity is one area receiving particular attention because it can benefit several aspects of health at the same time. Regular exercise supports cardiovascular fitness, mobility and general well-being, while research continues to explore its relationship with cognitive performance.
The study led by Poulin adds to this growing body of research by showing that older adults who followed a supervised aerobic program experienced measurable improvements in selected cognitive abilities over six months.
Nevertheless, the study had limitations. It involved a relatively specific group of adults without a history of heart or memory problems, so the findings may not apply equally to every population. The results also do not establish how long the cognitive improvements might last after the exercise program ends.
Further research is needed to understand which types of exercise provide the greatest benefits, how much activity is necessary and whether the improvements translate into a lower risk of developing dementia.
