Vigorous exercise boosts brain power if you’re over 50

Just 45 minutes of exercise a week boosts the brain power of people in their 50s and over, research has revealed.

A review of dozens of previous studies found that even one session of moderate aerobic and resistance activity is enough to enhance people’s alertness, decision-making and memory.

Scientists have long believed that exercising slows down the cognitive decline that occurs naturally as people move from middle to old age. However the new analysis is the first of its kind to show that brainpower actually improves from staying fit.

Published in the British Journal of Sports Medicine, the analysis is also the first to identify the key role played by resistance training, such as weights or core strength activity, in boosting brain function.

Until now, medics had overwhelmingly focused their research on aerobic exercises like swimming, cycling, jogging or fast walking, as being good for the mind. They now believe, however, that resistance training benefits the brain in different ways, stimulating additional areas of growth.

Joseph Northey, who led the research at the University of Canberra, said doctors should prescribe exercise as a form of preventive medicine.

“Even exercising on one or two days of the week seemed to be effective, but the most important thing we found was the intensity of the exercise,” he said. “It should be moderate, but aiming to get some vigorous intensity in there, as well.”

The new analysis also assessed the benefits of exercises which combined both elements of aerobic and resistance training, such as circuits, as well as tai chi and yoga, for people unable to undertake more intense activity.

All were found to benefit cognitive function, in particular the ability to process information rapidly, stay alert, make goal-orientated decisions and get the most out of their memories.