A new study reveals that even small doses of high-intensity exercise can significantly boost brain health, potentially reducing the risk of dementia by up to 40%. Researchers emphasize that it’s never too late to start exercising for cognitive benefits.
In a new study, researchers from the Norwegian University of Science and Technology (NTNU), in collaboration with the Queensland Brain Institute in Australia, have unveiled compelling evidence that physical activity greatly benefits brain health, potentially reducing the risk of dementia and promoting healthy brain aging.
Published in the medical journal The Lancet, the study emphasizes that even small doses of high-intensity exercise can have remarkable effects on brain health. It builds on previous work by NTNU researchers Ulrik Wisløff and Atefe R. Tari, who co-authored the book “Microtraining – 7 Weeks to Boost Fitness and Strength.”
“Our message is simple: Exercise that gives you a slightly higher heart rate and heavy breathing is medicine – also for the brain,” Wisløff and Tari said in a news release.
The research, which evaluated both animal and human studies, demonstrates how physical activity influences crucial brain functions, such as inflammation, blood flow, immune response, brain plasticity and the release of protective molecules. These processes typically weaken with age, contributing to the development of neurodegenerative diseases.
“These are mechanisms that play an important role in the development of dementia and cognitive decline,” Tari added.
The researchers advocate for public health guidelines to be updated to reflect these findings.
Currently, health authorities recommend at least 150 minutes of moderate or 75 minutes of high-intensity exercise per week. However, the study suggests that even lower amounts of high-intensity exercise can offer significant benefits.
Wisløff pointed out that many people struggle to meet current physical activity recommendations.
“Fully 50 to 70 percent of the population does not manage today’s activity recommendations,” added Wisløff.
The study suggests a shift towards promoting microtraining — incorporating small, high-intensity bouts of exercise into daily life – which could be more achievable for many individuals.
“We believe it’s 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,” Wisløff added.
The implications of these findings are profound, especially as life expectancy increases and cognitive decline becomes a significant public health challenge. Since there is no cure for dementia, prevention through lifestyle changes becomes even more critical.
“Exercise is cheap, accessible and has no side effects. It should be considered a first-line measure to preserve brain health,” Tari concluded.
International research supports these findings. A commentary in Nature Medicine earlier this year similarly argued for updating public guidelines to reflect the brain health benefits of small doses of high-intensity exercise.
As this research sheds light on the significance of exercise for brain health, it provides a hopeful message: it’s never too late to start. Incorporating even small amounts of high-intensity exercise into one’s routine could be a key step towards maintaining cognitive health and preventing dementia.