As a busy mom juggling kids, work, and household responsibilities, I’ve always found it hard to squeeze in lengthy workouts. Honestly, what parent has time in their day to stop, drop and focus on themselves? That’s why this groundbreaking research feels like a gift to parents everywhere: just five minutes of moderate-to-vigorous physical activity daily can significantly improve your brain health.
A new study from the University of South Australia, conducted with the US-based AdventHealth Research Institute, reveals that activities that increase your heart rate – whether it’s a brisk walk, water aerobics, or a quick jog around the block – are associated with better processing speed, working memory, and executive function in older adults.
The most remarkable finding? The biggest cognitive gains appeared in people who went from doing no moderate-to-vigorous physical activity at all to incorporating just five minutes into their day.
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According to Neuroscience News, “When I first read this research, I immediately thought of my parents and in-laws,” I told my husband. “We’re always worrying about their cognitive health as they age, but this seems so doable even for them.”
According to Dr. Maddison Mellow, lead researcher at UniSA, there are three exclusive lifestyle behaviors in our 24-hour day: sleep, sedentary behavior, and physical activity. How these interact directly influences our health outcomes, including brain function.
The study specifically points to “activity performed at higher intensities that increases your heart rate and breathing” as being related to better cognitive performance, improving how fast your brain thinks, how well you plan and focus, and your ability to store information for short periods.
What struck me as a mother was how accessible this approach is. We don’t need expensive equipment or hour-long sessions at the gym. A dance party with your kids before dinner or a quick power walk during lunch could deliver meaningful benefits.
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The research assessed data from 585 older adults aged 65-80 years, examining the relationships between time spent sleeping, being sedentary, engaging in light physical activity, and participating in more vigorous “huff-and-puff” activities.
This study reinforces similar findings from the University of South Australia showing that benefits from exercise can come quickly – with clear gains appearing within just 1-3 months of starting regular activity.
For families concerned about loved ones’ cognitive health, this research offers hope and a practical approach. Even adding small bursts of heart-pumping activity throughout the day could make a meaningful difference for brain health as we age.
So the next time you’re tempted to dismiss a five-minute window as not worth exercising in, remember: even these brief moments of movement could be building a healthier brain for your future.
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