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Even small workouts can help protect the aging brain
Good fitness can reduce the risk of dementia and promote healthy brain aging. This recognition should be included in updated health recommendations, say researchers behind the new review. The news that even small amounts of physical activity can produce major health benefits in Norway when NTNU researchers Ulrik Wisløff and Atefe R. Tari published their book “Mikrotrikant) in January this year to increase fitness and strength. Now the same researchers have examined the connection between physical activity or being in good physical shape and brain health. This research was carried out with colleagues from the Queensland Brain Institute...
Even small workouts can help protect the aging brain
Good fitness can reduce the risk of dementia and promote healthy brain aging. This recognition should be included in updated health recommendations, say researchers behind the new review.
The news that even small amounts of physical activity can reap major health benefits in Norway when NTNU researchers Ulrik Wisløff and Atefe R. Tari published their book “Mikrotrikant) to increase fitness and strength in January this year.
Now the same researchers have examined the connection between physical activity or being in good physical shape and brain health. This research was conducted with colleagues at the Queensland Brain Institute in Australia.
Promising measures
The study, published in the British Medical Journal The Lancet, shows that the brain definitely benefits from physical activity.
Even small amounts of high-intensity exercise has an impact on the brain. This should be communicated more clearly – it may be what motivates people to get started.
Aerobic exercise and good fitness can reduce the risk of dementia and promote healthy brain aging.
“And it’s never too late to start,” says Atefe R. Tari, the study’s lead author.
Even small amounts of physical activity may be enough to protect the aging brain, the researchers concluded.
"We summarize research that clearly indicates that exercise is important not only for the heart but also for the brain. Physical activity appears to be one of the most promising interventions we need to prevent cognitive decline and dementia," said Tari.
Slows down the aging processes
The article reviewed evidence from both animal and human studies and shows how physical activity affects inflammation, blood flow, immune function, brain plasticity and the release of protective molecules in the blood - processes that weaken with age and contribute to the development of neurodegenerative diseases.
“These are mechanisms that play an important role in the development of dementia and cognitive decline,” Tari said.
Tari and Wisløff are researchers with the Cardiac Training Research Group (CERG) at NTNU and have previously promoted the idea that microdrinks - transitioning from no activity to small doses of pulse training into everyday life - be included in the recommendations of Norwegian health authorities.
Today the recommendation is at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity per week.
“A full 50 to 70 percent of the population does not manage today's activity recommendations, said Wisløff.
Small doses – high intensity
The researchers point out that exercising much less than what current recommendations recommend can offer big benefits – as long as the intensity of the exercise is high.
Tari and Wisløff believe this new study makes it even more important to get the message across.
"We believe it is time for health authorities to provide clearer advice on how important exercise is for the brain. Our review shows that even small doses of high-intensity activity - equivalent to brisk walking where you can't sing - can reduce the risk of dementia by up to 40 percent," said Wisløff.
Never too late to start
International research supports the results of the NTNU researchers. In a commentary in Nature Medicine in January, American researchers argued that public guidelines need to be updated. Even small doses of physical activity provide health benefits.
"Today's recommendations emphasize total activity, but we show that even small amounts of high-intensity exercise has an impact on the brain. This should be communicated more clearly - it can motivate people to get started. A little is better than nothing - and it's never too late to start," says Tari.
As life expectancy increases, cognitive decline and dementia are becoming a major public health challenge. Since there is still no cure, prevention is crucial.
"Exercise is cheap, accessible and has no side effects. It should be considered a first-line measure to maintain brain health," Tari said.
Sources:
Tari, A.R.,et al. (2025). Neuroprotective mechanisms of exercise and the importance of fitness for healthy brain aging. The Lancet. doi.org/10.1016/S0140-6736(25)00184-9.