Scientists Reveal the Surprising Brain Benefits of a Brisk Walk

A new study looked at how moderate-to-vigorous physical activity can impact mental sharpness.
It found that as little as five minutes of brisk movement, like jogging or taking a few flights of stairs, can improve cognition, especially in older adults.
Below, experts explain the connection.

At this point, we all have a general understanding that physical and mental health are connected. And new research gives more merit to the claim. A study published in Age and Aging found that normally sedentary older adults who performed “moderate-to-vigorous physical activity” over time developed stronger cognitive abilities related to memory and processing, boosting brain health.

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What did the study find?Why brisk activity is good for you

Meet the Experts: 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.

Below, experts dive deeper into the mind-body connection and share their thoughts on the findings.

What did the study find?

Study participants included 585 cognitively unimpaired adults between 65 and 80 years old. Over one week, they wore wrist devices for a minimum of 16 hours per day that measured their physical activity.

On average, per day, they spent around 7.5 hours sleeping, 12 hours sitting or laying down, four hours doing light physical activity (like walking), and 30 minutes doing moderate-to-vigorous physical activity that accelerated their heart rate (like walking briskly). According to the Centers for Disease Prevention, (CDC ), activities that are considered moderate-to-vigorous include a brisk walk, jogging, swimming, lawn mowing, and cycling, among others.

Before and after the seven days, researchers conducted a series of neurological tests, and found that when participants got their heart rate up with movement, their processing speed (ability to process information), executive function (ability to focus and complete tasks), and short-term memory improved. Researchers found that as little as five minutes taken from other parts of the day (sleeping, sitting, or moving lightly) and replaced with a more intense burst of activity yielded these results. “This is as little as taking a couple flights of stairs a couple times a day,” explains Michelle Voss, Ph.D., a professor of psychological and brain sciences at the University of Iowa who studies the aging brain. Conversely, the less time participants spent getting their heart rates up led to poorer cognitive performance.

These findings are especially important because the specific mental sharpnesses studied are those that tend to decline with age, Voss adds. The benefits spanned people of all ages, sexes, education levels, and genetic statuses.

Why brisk activity is good for you

Movement equals blood circulation, and good circulation improves heart health. “What’s good for the heart is good for the brain,” says Voss. “And that includes physical exercise.”

She continues: “When we do brisk activity that gets our heart pumping and makes us breathe harder, our bodies get better at delivering oxygen-rich blood to where it’s needed, including the brain. This is called cardiorespiratory fitness, and it works like a bigger aerobic engine that helps us do more before getting tired.” That’s why long hikes can get easier mid-way through. “Better cardiorespiratory fitness means better blood flow to the brain,” Voss concludes. “And blood flow is how our brain receives energy for neural function.”

On top of circulation, exercise releases chemicals that “boost a sense of wellbeing and cognitive performance,” says S. Ahmad Sajjadi M.D., Ph.D., an associate professor of neurology at the University of California Irvine. Every minute counts, especially if you’re inactive, because higher intensities push your body out of its comfort zone and force it to adapt, Voss explains.

So, while light physical activity like standing and walking is great, getting your heart rate up every once in a while is even better for your brain and your body. Consider that the next time you’re inclined to take the elevator.

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