Move more, think sharper: how physical activity boosts brain health in ageing

A brisk walk, a splash of water aerobics, or even a light jog around the block – if your heart rate goes up, your brain health might too, according to new research from the University of South Australia.

The study, in partnership with the US-based AdventHealth Research Institute, found that moderate-to-vigorous physical activity – the kind that gets you huffing and puffing – is linked with sharper thinking, better memory and stronger mental focus in older adults.

And the biggest brain benefits? They showed up in people who went from doing no moderate exercise to even just five minutes a day, proving small changes can have a big impact.

Small changes, big gains

Researchers looked at data from 585 older adults (aged 65-80) in the USA-based IGNITE trial. They explored how different parts of the day – sleep, sitting time, light movement and more intense activity – influenced thinking and memory.

The results? A two-way relationship: do more physical activity, and brain health improves; do less, and it declines.

Why it works

UniSA researcher Dr Maddison Mellow says the study highlights how the way we use our time each day affects our cognitive performance – especially when we get moving.

“We found that higher levels of moderate-to-vigorous physical activity – the kind that increases your heart rate and breathing – was related to better thinking skills,” she says.

The key improvements were seen in:

  • Processing speed – how fast your brain works
  • Executive function – how well you plan, focus and multitask
  • Working memory – your ability to hold short-term information

On the flip side, low levels of physical activity were linked to poorer results in these areas.

A daily opportunity

The findings didn’t vary based on genetics or background – the benefits were clear across the board. While the study didn’t find links to memory of events (episodic memory) or spatial awareness, the improvements in core thinking skills were enough to get researchers excited.

Dr Audrey Collins, a co-researcher on the project, says the take-home message is simple:

“There are only 24 hours in a day, and how we spend those hours can make a real difference to our brain health as we age.”

“Boosting your heart rate – even for a short time – can give your brain the same boost. It’s a change many older adults can make, and it could help them stay mentally sharp longer.”

The big picture

With the global population ageing rapidly, and one in six people expected to be over 60 by 2030, these findings come at a crucial time.

“We hope this study helps empower older adults to take charge of their health,” says Dr Mellow. “Even a few minutes of daily movement can help keep your brain healthy.”

While more long-term studies are needed, this research suggests that making room for regular, higher-intensity movement could be one of the smartest steps you can take – for both your body and your brain.