When was the last time you exerted yourself enough to work up a little sweat and feel out of breath? If it’s been a while, then it may be time to get ready to huff and puff again. A new series of research studies reports that both your physical and cognitive health will benefit when you pick up the pace and exert yourself. 

First, in a study published in Age and Aging, which reported results from the IGNITE Trial, data from this study of 585 older adults (aged 65-80) showed an association between light and moderate physical activity and improved cognitive performance. Essentially, what the study demonstrated was that the more moderate-to-vigorous physical activity you can include in your day, thereby increasing your heart rate and breathing, the better your cognitive performance will be. As one researcher said, “Staying active through moderate-to-vigorous physical activity is associated with significantly better processing speed, working memory, and executive function in older adults.” Even those who previously were predominantly sedentary gained cognitive benefits just by engaging in some huffing and puffing for short periods. Bottom line? Prioritize active physical movement and improve your brain functioning. For more on this study, step on the treadmill and click here.

Similarly, another new study published in the Journal of Applied Physiology demonstrated a connection between higher levels of physical activity and preservation of brain volume, thereby preserving cognitive function. In this study, data from 172 sedentary but healthy adults (aged 22-81) showed that participants with better physical fitness had larger brain volumes and better long-term cognitive performance, thereby protecting participants from age-related brain atrophy that may be a risk factor for Alzheimer’s. And even adults already experiencing mild cognitive impairment (MCI) can see brain benefits from physical exercise. In another recent study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, researchers conducted the world’s largest ever study on the benefits of exercise for people with mild cognitive impairment. The results demonstrated that both low and moderate intensity exercise among patients with MCI led to significantly less cognitive decline over 12 months compared to individuals with MCI who did not exercise. Given that those with MCI are at high risk of an Alzheimer’s diagnosis, the sooner such individuals can engage in active, physical, ongoing exercise, the better the chance of delaying or even preventing a slide into full-blown dementia. 

And for those hoping to extend their health span well into their later years, physical activity also appears to be a key ingredient to a long and healthy life. According to a new study in the journal Circulation, just adding a little “oomph” to your regular daily activities may be all you need to get the benefits of physical activity and exercise, without even needing to put on the spandex. According to this study, picking up the pace when you garden or clean, or running the vacuum with a little more intensity, may be all you need to get the cardiovascular benefits of exercise without heading to the gym. Looking at data from the daily movements of 20,000 adult participants, researchers found a significant effect from even 5 minutes of more intense movement as you go through your day. So move away from the elevator, start marching up the stairs, and read more here.