Protect Your Aging Brain through Exercise

Exercising in mid- and late-life matters, and it is never too late to start moving more often to protect your brain.

As we age, our brain ages too. Between normal cognitive aging and dementia lies a phase called mild cognitive impairment (MCI). Individuals with MCI experience a decline in memory, attention, executive function and processing speed but can still perform basic daily activities independently.

Preventing MCI is crucial, as it may also reduce the risk of developing dementia—a condition that is rising in our aging population.

Physical Activity and its Role in Brain Health

A study published in the Journal of the American Medical Directors Association, explored the relationship between regular physical activity and MCI in 2,968 older adults in Japan, aged 70 and above. These older adults lived independently in the community and had no diagnosed dementia or severe cognitive impairment.

The older adults were tested on their cognitive abilities, including:

memory,
attention,
executive function (the brain's control center responsible for important tasks like planning and problem solving), and
processing speed.

They also reported their physical activity habits during three life stages:

early-life (25-44 years)
mid-life (45-64 years)
late-life (>64 years)

Movement during Mid- and Late-life Matters

Based on the data collected, Makino et al. (2024) found that:

“… regular PA [physical activity] in mid- and late-life were associated with lower odds of late-life MCI.”

Specifically, exercising at least two days per week in your mid-40s and beyond can help keep your brain sharp.

It's Never Too Late to Start

They also reported that:

"... early-life PA [physical activity] was not significantly associated with late-life MCI risk."

This means that even if you were not active when you were younger and are not physically active now, you can still reduce your risk of MCI by starting today!

Take Action for Brain Health

To summarize, if you have been exercising regularly, keep it up! And if you currently do not have a habit of exercising or have stopped regular exercise, consider bringing some physical activity back into your life.

By making exercise a priority in your life, you are not only supporting your physical health, but also protecting your brain as you age.

Note: Always consult a healthcare professional when in doubt or before starting a new exercise programme, especially if you have existing medical conditions or injuries.

Reflection & Action Planning

While this study did not specify the type, intensity and duration of physical activity, incorporating regular exercise in your life can have a protective effect on your cognitive health in the long run.

How often are you exercising now?

Less than 2 days per week:
What can you do to work towards exercising at least 2 days per week? Consider physical activities that are easily accessible, like a walk in your neighbourhood park, or something that you would like to try or used to enjoy.
2 days or more per week:
What has helped (or can help) you to maintain this routine? For example, some people enjoy the company of their fellow exercise club members, while others consciously savour the joy after a good sweat.

Staying active can help you maintain cognitive function in the longer term. Keep moving!

Reference: Makino, K., Raina, P., Griffith, L. E., Lee, S., Harada, K., Katayama, O., Tomida, K., Morikawa, M., Yamaguchi, R., Nishijima, C., Fujii, K., Misu, Y., Shimada, H. (2024). Lifetime physical activity and late-life mild cognitive impairment in community-dwelling older adults. Journal of the American Medical Directors Association, 25(3), 488-493.e3. doi: 10.1016/j.jamda.2023.12.006.