We all know that puzzles, books, and brain games are good for the mind. But did you know that moving your body might be just as important for keeping your brain healthy as you get older?
Recent research from the University of South Australia has found that keeping active with moderate-to-vigorous exercise is strongly linked to better processing speed, working memory, and executive function in older adults.
In collaboration with the US-based AdventHealth Research Institute, researchers analysed data from 585 people aged 65 to 80 who took part in the IGNITE trial. They looked at how time spent sleeping, sitting, moving lightly, or engaging in more vigorous activity throughout the day related to brain performance.
What they discovered was a clear two-way street: the more “huff-and-puff” activity you do, the better your brain health. Cut back on it, and your cognitive function tends to decline.
According to UniSA researcher Dr Maddison Mellow, the message is simple — even small tweaks to your daily routine can deliver big benefits for your brain.
“There are three mutually exclusive lifestyle behaviours in the 24-hour day – sleep, sedentary behaviour and physical activity – and how these interact to influence our health outcomes,” Dr Mellow says.
“For example, we know that being more active can improve our sleep; or having a better night’s sleep could boost our energy levels to perform physical activity the next day. But what we don’t know is the optimal balance of time spent in each of these behaviours to maximise cognitive performance.
“In this study we explored how different uses of time impact your brain. We found that higher levels of moderate-to-vigorous physical activity – that is, activity performed at higher intensities that increases your heart rate and breathing – was related to better cognitive performance.
“Specifically, ‘huff-and-puff’ physical activity (like aerobic exercise) improves processing speed (how fast your brain thinks), executive function (how well you plan, focus, and multitask) and working memory (your ability to store information for short periods of time).
“Importantly, the opposite was also true: lower levels of this higher intensity physical activity were related to poorer performance on these tests.”
Interestingly, the greatest brain benefits showed up in people who went from doing no vigorous activity at all to just five minutes a day — a clear reminder of how even the smallest amount of exercise can make a big difference.
While it’s clear that exercise is good for us, that doesn’t make it easy to keep up. As we get older, aches, busy schedules, or even a simple lack of motivation can make staying active a real challenge
The secret isn’t about pushing yourself harder or following strict routines that feel like punishment. Instead, it’s about finding ways to make movement enjoyable, social, and rewarding — so it becomes something you look forward to, rather than a chore.
Here are some simple strategies to help you stay motivated and make exercise a regular, positive part of your day.
1. Choose activities you enjoy
The best exercise is the one you’ll actually do. Forget what you “should” be doing and focus on what feels good. Walking with a friend, swimming laps, tai chi, dancing, or gardening all count as movement. When you enjoy it, motivation comes naturally.
2. Make it social
Exercising with others not only keeps you accountable but also makes the time fly. Join a walking group, yoga class, or local community program. Sharing the experience with friends — and having a chat along the way — turns exercise into a highlight of your week.
3. Set small, realistic goals
Big goals like “get fit” can feel overwhelming. Instead, aim for simple targets: 20 minutes of walking most days, two exercise classes a week, or being able to carry groceries more easily. Achieving small wins builds momentum and keeps you on track.
4. Build it into your routine
Just like brushing your teeth or making a morning cuppa, exercise works best when it becomes a habit. Choose a regular time that suits you — whether it’s a morning stroll or an evening stretch — and stick with it. Over time, it becomes part of your lifestyle, not an extra task.
5. Focus on the benefits that matter
Exercise in later life isn’t about chasing athletic records — it’s about keeping your independence, protecting your balance, improving heart health, and boosting your mood. Every step, stretch, or swim is an investment in your future self.
Getting started isn’t always easy, but the rewards for your brain and body are well worth it. With a few simple motivation boosters, you can help keep both your cognitive and physical health thriving.
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.