- A recent study using Fitbit data spanning 14 years found that people who remained physically active on a daily basis and increased their step count each day appeared to have improved attention and decision making.
- Keeping blood pressure under control was also associated with better cognitive functioning.
- Most of the study participants involved were ages 60 years or older, female, and born in the United States.
Researchers from the Baylor College of Medicine in Houston, TX, recently conducted a study aiming to learn more about the relationship between physical activity and brain health as people age.
Their study, whose findings appear in
Most of the participants (57%) were 60 years old or older, female (68%), white (75%), born in the United States (92%), and had health insurance (98%).
Incrementally higher daily step count linked to better brain health
Besides using Fitbit data on daily step counts, the researchers also looked at blood pressure data, and tested the participants’ cognitive performance.
To do so, the scientists administered various targeted tests once per participant, at the end of the study period, in 2023. The tests were:
- the flanker task, which assesses selective attention
- the delay discounting (DD) task, which assesses impulsivity and self-control
- the
Gradual-Onset Continuous Performance Task (Grad-CPT) which tests visual attention - and the Multiracial Emotional Recognition Task (Emorecog-Task), used to assess participants’ ability to identify basic emotions in facial expressions.
The researchers found that participants who had incrementally increased their daily step count — by an estimated 1,000 steps — had better cognitive performance than peers who were less physically active.
Specifically, they performed better on attention and self-control tasks.
Conversely, participants with higher blood pressure appeared to score lower on impulsivity and self-control tests. Specifically, each 1 millimeter of mercury (mmHg) increase in systolic blood pressure was linked with poorer scores on the DD task.
The researchers also noted that higher levels of physical activity were associated with lower systolic blood pressure, and each of these measurements was independently linked with better scores on the impulsivity and self-control test.
In their paper, however, they caution that the effect sizes observed were small, and that they were unable to establish causality — that is, whether higher physical activity levels and better blood pressure control were directly responsible for better cognitive performance.
How might physical activity help support brain health as we age?
Still, this is not the first or only study to have suggested that staying physically active as we age could help our brains stay younger for longer.
Speaking to Medical News TodayShannel Elhelou, PsyD, a neuropsychologist and the founder of Brain Centric Neuropsychology in Westlake Village, CA, who was not involved in the recent study, offered some potential explanations as to how our activity levels might influence our brain health.
“Sustained physical activity likely supports brain health through several overlapping pathways,” Elhelou explained. “It helps maintain cardiovascular health and manage conditions such as high blood pressure and diabetes, which can affect the brain’s blood vessels.”
“Exercise may also support neuroplasticity, the brain’s ability to adapt and strengthen connections, through growth factors such as brain-derived neurotrophic factor, or BDNF. Research suggests these processes may benefit regions involved in learning and memory, including the hippocampus, although the precise mechanisms are still being studied.”
— Shannel Elhelou, PsyD
“Physical activity can also improve mood and sleep, which are important for everyday cognitive functioning,” added Elhelou.
How to boost brain health through exercise: Expert advice
In order to stay consistently active, the neuropsychologist advised that people should try and identify which types of activities they find most enjoyable, and also the most feasible to sustain.
“Consistency matters, and an achievable routine can grow over time,” said Elhelou. “A general goal is at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities at least twice weekly and balance exercises for older adults.”
“This might include brisk walking, swimming, dancing, or cycling, depending on the person’s abilities and preferences,” she exemplified.
However, Elhelou added that: “These are general health recommendations rather than a precise prescription for preventing cognitive decline and may not be realistic for everyone. Starting with shorter periods of activity and gradually building up is a practical approach; some activity is better than none.”
Her top tip: to look for what makes physical activity meaningful for each person.
“I (…) encourage people to consider what makes movement meaningful to them. Walking with a friend or joining an enjoyable class may make it easier to maintain the habit while adding social engagement.”
— Shannel Elhelou, PsyD
She emphasized that “physical activity is (only) one part of supporting brain health, alongside sleep, medical care, and staying mentally and socially engaged.”
What about people with restricted mobility?
Elhelou also had expert advice and words of encouragement for individuals with restricted mobility, for whom increasing the daily step count may not be a feasible goal.
“Restricted mobility does not eliminate opportunities to be active,” she pointed out. “Depending on the person’s abilities, options may include seated aerobic exercise, using a pedal exerciser while seated in a stable chair, resistance bands, light weights, wheelchair-based activity, or water-based exercise.”
“The goal is to find movement that is safe, accessible, and appropriately challenging. A physical therapist can help tailor a program around pain, balance difficulties, or other limitations. People who cannot meet standard activity targets should remain as active as their abilities and health conditions allow.”
— Shannel Elhelou, PsyD
Elhelou also reiterated that maintaining “brain health (…) involves more than exercise.”
“Addressing hearing and vision difficulties, managing vascular risk factors, getting adequate sleep, healthy diet, and maintaining meaningful social connections and mentally engaging activities remain valuable options,” she advised.
“I would emphasize that there are several ways to support brain health, and the approach should fit the individual’s circumstances,” Elhelou concluded.
