Boost Your Brain Health with Just 5 Minutes Exercise Daily, Study Proves

On Jun 21, 2025

The Positive Impact of Physical Activity on Mental Sharpness

A recent study has shed light on the powerful connection between moderate-to-vigorous physical activity and enhanced mental sharpness. The research highlights that even a small amount of active movement, such as brisk walking or climbing a few flights of stairs, can significantly boost cognition, particularly in older adults. Let’s delve into the details of this fascinating correlation.

Link between Physical and Mental Health

As you may already be aware, physical and mental health are intricately linked. This concept has recently been further bolstered by new findings published in Age and Aging. The study noted that older adults, typically leading a sedentary lifestyle, demonstrated improved cognitive abilities, such as enhanced memory and processing skills, when they engaged in moderate to vigorous physical activity. This led to a substantial boost in brain health.

Meet the Experts

The figures behind this fascinating research include Michelle Voss, Ph.D., a professor of psychological and brain sciences at the University of Iowa, and S. Ahmad Sajjadi M.D., Ph.D., an associate professor of neurology at the University of California Irvine.

What Did the Study Find?

The study comprised 585 cognitively unimpaired adults aged between 65 and 80 years. Over a week, participants wore wrist devices that recorded their physical activity for a minimum of 16 hours per day. On average, they spent around 7.5 hours sleeping, 12 hours seated or lying down, four hours partaking in light physical activity, and 30 minutes engaged in moderate-to-vigorous physical activity that accelerated their heart rate. According to the Centers for Disease Prevention (CDC), such activities may include brisk walking, jogging, swimming, lawn mowing, and cycling.

Multiple neurological tests were conducted before and after the seven-day period. The results showed that when participants increased their heart rate through physical activity, their short-term memory, processing speed, and focus improved. It was found that integrating just five minutes of high-intensity activity into their day led to these cognitive gains. Conversely, reduced time spent engaging in such physical activities resulted in decreased cognitive performance.

Why Brisk Activity is Good for You

Movement equates to blood circulation, and good circulation contributes to better heart health. As the saying goes, “what’s good for the heart is good for the brain.” Physical exercise plays a crucial role in this equation. Regular, brisk activity improves blood circulation, including the oxygen-rich blood flow to the brain. This is known as cardiorespiratory fitness. It acts like a larger aerobic engine, helping us perform more tasks before fatigue sets in. This is why you may find long hikes becoming easier halfway through. Improved cardiorespiratory fitness means enhanced blood flow to the brain, which is critical for neural function.

Physical exercise also releases chemicals that enhance our sense of wellbeing and cognitive performance. Every minute counts, especially if you’re inactive. Higher intensities push your body out of its comfort zone and force it to adapt. Hence, while light physical activity like standing and walking is good, raising your heart rate intermittently is even better for both your brain and body. So, the next time you’re considering taking the elevator, remember these findings and opt for the stairs instead.