If you aren’t already convinced that exercise is the best way to improve health outcomes as you age, there is now even more evidence to bolster that case.
Chinese researchers published a sweeping new article this week that offers more data about the benefits of physical activity for older adults – this time in preserving and improving cognitive function.
Researchers combined the results of 21 randomized controlled trials of older adults and exercise; the studies each included a treatment group that participated in physical activity at least four times per week and a control group that did not. Studies lasted anywhere from eight weeks up to one year. Researchers measured the cognitive abilities of participants at the beginning and end of each study.
Their findings confirmed what health officials have been touting for years: physical activity helps to improve cognitive function later in life.
This study is notable because the authors found cognitive function improved for participants regardless of their mental states at the beginning of the study. That is, it didn’t matter whether participants were already experiencing cognitive decline or not—their brain function improved after regular exercise.
What’s more, cognitive function improved for older adults who participated in both cardiovascular exercise, such as walking, as well as resistance exercises, such as lifting weights or doing calisthenics.
This new analysis builds on previous studies that link exercise and brain health.
A systematic review published last year found engaging in leisure activities reduced the participants’ risk of developing dementia later in life. In this analysis, the physical activities included a broad range of pastimes such as walking, running, swimming, dancing, participating in sports, and lifting weights. Researchers found participants who exercised regularly had a 17 percent lower risk of developing dementia compared with those who did not, even when controlling for age, education, and gender. The authors stressed that it didn’t matter what type of activity participants did, as long as they remained physically active.
In addition to improving cognitive function and preventing dementia, research demonstrates that regular exercise will help to lengthen your life. In this 2018 study, researchers from Cleveland Clinic analyzed data from more than 122,000 patients who underwent exercise stress tests, which involve walking or running on a treadmill at increasingly quicker speeds while doctors monitor your heart activity.
Participants who performed better on the stress test were significantly more likely to live longer. And there was no upper limit: Those who demonstrated extremely high aerobic fitness survived significantly longer than other participants, even if they were older or experienced high blood pressure.
The take-home message is simple: Exercise is good for you! In fact, it’s one of the best steps you can take to improve the length and quality of your life as you age.
