Just 5 minutes of physical activity a day may protect brain health with age
Yes! Even short bursts of physical activity—as little as 5 minutes a day—may help protect brain health and reduce the risk of cognitive decline with age. Here’s what the science says:
1. The Power of Micro-Workouts for the Brain
- A 2023 study in JAMA Network Open found that just 4,000 steps a day (roughly 20-30 minutes of walking) was linked to better brain volume (a marker of brain health).
- Even 1-5 minutes of vigorous activity (like brisk walking, stair climbing, or cycling) may boost blood flow, neuroplasticity, and memory.
2. How It Works
- Increased Blood Flow: Brief activity enhances circulation, delivering oxygen/nutrients to the brain.
- BDNF Boost: Exercise triggers brain-derived neurotrophic factor (BDNF), which supports neuron growth.
- Inflammation Reduction: Short bursts may lower chronic inflammation, a key driver of Alzheimer’s.
- Glymphatic Clearance: Movement helps flush out toxins like amyloid-beta during sleep.
3. What Counts?
- “Exercise Snacks”:
- Take the stairs instead of the elevator.
- Park farther away.
- Dance for one song (~3-5 min).
- Do a quick set of squats or jumping jacks.
- Daily Movement Adds Up: Standing, gardening, or even fidgeting may contribute.
4. Key Studies Supporting This
- 2021 Study in Medicine & Science in Sports & Exercise: As little as 6 minutes of intense cycling increased BDNF by 4-5x.
- 2023 Study in Nature Mental Health: People who did short bursts of activity had larger brain volumes (especially in memory-related areas).
Reference:
https://www.cdc.gov/physical-activity/features/boost-brain-health.html
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