How five minutes of exercise can boost your brain 🧠

A recent study shows that moderate to intense physical activity can improve brain functions. Short sessions of brisk walking or light jogging are enough to observe benefits.

Researchers from the University of South Australia and AdventHealth analyzed data from 585 participants aged 65 to 80. They found that even five minutes of physical activity per day can stimulate working memory and executive functions.


The study highlights a bidirectional relationship between exercise and cognitive health. Participants who increased their physical activity saw their cognitive performance improve, while those who reduced their activity experienced a decline.

The results show no significant effect on episodic memory or visuospatial functions. This suggests that some aspects of cognition are more sensitive to exercise than others.

The study, published in Age and Ageing, provides insights to help older adults stay healthy. It encourages integrating moderate to intense physical activities into daily routines.

How does physical exercise influence the brain?

Physical exercise increases blood flow to the brain, promoting neurogenesis and synaptic plasticity. These mechanisms improve communication between neurons and strengthen neural networks.

Studies have shown that physical activity stimulates the production of neurotrophic factors, such as BDNF. This protein plays a key role in neuron growth and survival.

Regular exercise can also reduce inflammation and oxidative stress, two factors linked to cognitive decline. This partly explains its benefits for brain health.

Finally, physical activity improves mood and reduces stress, which may indirectly enhance cognitive functions. These psychological effects complement the biological benefits.

What is working memory?

Working memory is a cognitive system that temporarily manipulates information. It is essential for tasks like problem-solving or language comprehension.

Unlike long-term memory, working memory has a limited capacity. It can typically hold between 5 and 9 items for a few seconds.

Brain imaging studies have identified the prefrontal cortex as a key region for working memory. This area is sensitive to the effects of physical exercise.

Improving working memory through exercise may have practical implications, such as better management of daily tasks or reduced risks of dementia.