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Exercise helps improve how our brain ages

Good fitness can reduce the risk of dementia and promote healthy brain ageing. This should be included in health recommendations, according to researchers. 

Exercise that gives you a slightly higher heart rate and heavy breathing is medicine – also for the brain. This is the message from NTNU researchers Ulrik Wisløff and Atefe R. Tari.
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Presented by: NTNU - Norwegian University of Science and Technology
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The news that even small amounts of physical activity can provide major health benefits received a lot of attention in Norway when NTNU researchers Ulrik Wisløff and Atefe R. Tari released the book Microtraining – 7 weeks to boost fitness and strength in January this year.

The same researchers have now looked at the connection between physical activity, or being in good physical shape, and brain health. 

They did this in collaboration with researchers at the Queensland Brain Institute in Australia.

Promising measures

The study shows that the brain definitely benefits from physical activity.

Endurance training and good fitness can reduce the risk of dementia and promote healthy brain ageing.

“And it's never too late to start,” says researcher Atefe R. Tari.

Even small amounts of physical activity may be enough to protect the ageing brain, the researchers concluded.

“We summarise research that clearly indicates that exercise is not only important for the heart, but also for the brain. Physical activity appears to be one of the most promising measures we have to prevent cognitive decline and dementia,” she says. 

Slows ageing processes

The article evaluated evidence from both animal and human studies. It 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,” says Tari. 

Even small amounts of physical activity may be enough to protect the ageing brain.

Tari and Wisløff are researchers at the Cardiac Exercise Research Group (CERG) at NTNU. They have previously promoted the idea that microtraining – going from no activity to incorporating small doses of pulse training into everyday life – be included in the recommendations from Norwegian health authorities.

Today, the recommendation is at least 150 minutes of moderate or 75 minutes of high-intensity activity per week.

“50 to 70 per cent of the population does not meet today’s activity recommendations,” says Wisløff.

Small doses – high intensity

The researchers point out that exercising much less than this can provide great benefits – as long as the intensity of the training is high.

Tari and Wisløff believe that this new study makes it even more important to get the message out.

“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 per cent,” says Wisløff.

Never too late to start

International research supports the NTNU researchers’ findings. 

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 emphasise total activity, but we show that even small amounts of high-intensity exercise have an effect on the brain. This should be communicated more clearly. It may be what motivates 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 preserve brain health,” she says. 

Reference:

Tari et al. 'Neuroprotective mechanisms of exercise and the importance of fitness for healthy brain ageing', The Lancet, vol. 405, 2025. DOI: 10.1016/S0140-6736(25)00184-9 (Abstract)

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