Walking Just 5 Minutes Can Improve Mental Clarity
A recent study from the University of South Australia and AdventHealth reveals that even short bursts of heart-pumping activity—like brisk walking, light jogging, or water aerobics—can significantly enhance brain function in older adults.
The research, part of the large-scale IGNITE trial involving 585 adults aged 65 to 80, found that just five minutes a day of moderate-to-vigorous physical activity (MVPA) led to meaningful improvements in cognitive abilities such as processing speed, working memory, and executive function.
Crucially, those who previously didn’t engage in any MVPA but started with as little as five minutes daily showed the most noticeable gains. This suggests that even small changes in lifestyle can have a powerful impact on brain health in aging populations.
The study also highlights a bidirectional relationship between physical activity and brain performance: more exercise correlates with better cognition, while less activity is linked to poorer mental function.
Researchers emphasize that time allocation throughout the day—between sleep, sedentary behavior, and physical activity—plays a key role in cognitive outcomes. While higher-intensity movement boosts several aspects of brain function, it doesn’t seem to affect episodic memory or spatial navigation abilities.
Dr. Maddison Mellow, one of the lead researchers, notes that prioritizing even minimal amounts of physical activity can support healthier aging. Dr. Audrey Collins adds that understanding how we spend our 24 hours can empower people to make smarter lifestyle choices.
With the global population over 60 expected to reach one in six by 2030, promoting accessible ways to maintain brain health—like a quick walk—is becoming increasingly vital.
The findings were published in Age and Ageing , offering promising insights into how simple lifestyle shifts can help keep the mind sharp with age.