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Exercise and cognitive function are linked in older adults: randomized trials pooled in a 2018 meta-analysis found that physical exercise gave older adults a modest improvement in cognitive function, and observational studies associate higher physical activity with a lower risk of decline. That is real, and it is limited. Exercise has not been shown to prevent or cure dementia, and none of the cognitive numbers below were measured in men alone.
Does exercise improve cognitive function in older adults?
Yes, modestly. A 2018 systematic review and meta-analysis in the British Journal of Sports Medicine pooled randomized controlled trials of community-dwelling older adults, meaning adults older than 50. Across 36 studies, physical exercise improved cognitive function, with an effect size of 0.29 (95% confidence interval 0.17 to 0.41). Aerobic exercise, resistance training, multicomponent training and tai chi all had significant estimates, whatever the participants’ cognitive status. That is a modest shift on cognitive performance tests, not a transformation.
What does the research on exercise and cognitive function show?
Two kinds of evidence matter for the effects of exercise on cognitive function: randomized trials, which can show cause and effect, and observational studies, which show associations.
What did the hippocampus trial find in older adults?
In a 2011 randomized trial led by Erickson and colleagues at the University of Pittsburgh, walking increased the size of the hippocampus, a brain region tied to memory. The analysis covered 120 older adults aged 55 to 80, assigned to walking or to a stretching and toning group for one year. The walking group built up to 40 minutes, three days a week, at moderate intensity.
Hippocampal volume rose about 2% in the walking group and fell about 1.4% in the stretching group. The authors described the gain as roughly offsetting one to two years of age-related volume loss. Spatial memory performance improved in both groups, and the effects were not significantly larger in the walking group. About 73% of the walking group and 60% of the stretching group were women.
What do the observational studies show?
Observational studies show that physically active adults tend to have less decline, but they cannot prove the activity is the reason. A 2014 meta-analysis of 47 prospective cohorts, with participants aged 40 and older, compared higher and lower levels of physical activity. Higher levels were associated with a lower risk of cognitive decline (relative risk 0.65) and of dementia (0.86). These are associations, and the authors called for randomized trials and better adjustment for confounders.
Can exercise prevent dementia or Alzheimer’s disease?
Exercise has not been shown to prevent dementia or Alzheimer’s disease in an individual, and exercise is not a treatment or a cure.
The National Institute on Aging says physically active older adults have a lower risk of dementia, and that more research is needed to determine what role exercise may play in preventing cognitive decline. It also says exercise may improve or maintain some aspects of cognitive function, such as the ability to shift quickly between tasks, plan an activity and ignore irrelevant information.
Who was studied, and do the results apply to men over 50?
The research describes older adults as a group, not men over 50 specifically. The hippocampus study included older adults averaging 67.6 and 65.5 years old in its two groups, and the majority of participants were women. The 2018 review covered adults older than 50, and the 2014 review covered adults aged 40 and older who were healthy or randomly selected from the community. The hippocampus study did not enroll anyone under 55, so keep your expectations for cognitive function modest.
Which type of exercise helps cognitive function in older adults: aerobic or strength training?
The evidence in older adults supports both. The 2018 review found significant effects for aerobic exercise, resistance training, multicomponent training and tai chi, and its authors concluded that clinicians can recommend both aerobic and resistance exercise of at least moderate intensity on as many days of the week as feasible, in line with current exercise guidelines. The Pittsburgh study tested walking only, so it says nothing about lifting.
How much exercise do you need for brain health after 50?
No dose has been proven for brain health, but the 2018 review associated sessions of 45 to 60 minutes at moderate intensity or higher with cognitive benefits, and the review covered both aerobic exercise and strength training. The CDC’s guidance for adults 65 and older is at least 150 minutes of moderate-intensity aerobic activity a week, muscle-strengthening activity on at least 2 days, and activities to improve balance. The CDC also says regular physical activity can help keep your thinking, learning and judgment skills sharp as you age. If you are new to exercise or not active now, it advises working your way up to 150 minutes a week, and a walking program for men over 50 is a simple way to build the aerobic part.
How can a man over 50 start?
Build up gradually toward the guideline amounts: the older adults in the walking study went from 10 minutes to 40 minutes over seven weeks. My suggestion, based on the guidelines above and not on a study of this exact plan: five brisk 30-minute walks a week (150 minutes), plus two strength-training days, a healthy physical routine you can repeat at a moderate level of effort.
Resistance bands are one option for strength days at home. The WHATAFIT resistance bands set is listed on Amazon as a 150 lb set with handles and five stackable levels, plus a door anchor, ankle straps and a carry bag. I am not making any brain claim for bands or any other product. The studies above tested exercise, not equipment. As an Amazon Associate we earn from qualifying purchases.
What other effects does exercise have besides cognitive function?
Exercise is associated with effects well beyond the brain. The National Institute on Aging says physically active older adults have a lower risk of cardiovascular disease, high blood pressure, type 2 diabetes, obesity and depression. For the wider picture, read our hub on the health benefits of exercise for men over 50, or the related pages on exercise and mental health for men over 50 and exercise and sleep quality for men over 50.
When should you talk to a doctor about memory or thinking changes?
Talk with a doctor if you or people close to you notice changes in your thinking or other cognitive abilities. Exercise is not a substitute for an evaluation.
Medical disclaimer: This page is general information, not medical advice. It does not diagnose, treat or prevent any condition. Talk to your doctor before starting a new exercise program or any new physical routine, especially if you have a heart condition, other conditions or have not been active for a while.
Frequently Asked Questions
How long does it take for exercise to improve cognitive function?
There is no proven timeline. The hippocampus study measured changes in older adults after one year of walking three days a week, and the studies on this page give no time to expect results. Judge progress by whether you keep up the routine rather than by a brain test.
Does walking improve cognitive function in older adults?
Walking was the exercise tested in the Pittsburgh study. Older adults aged 55 to 80 who built up to 40 minutes of moderate-intensity walking, three days a week, for one year gained about 2% hippocampal volume, while the stretching group lost about 1.4%. Spatial memory performance improved in both groups.
Can exercise prevent Alzheimer’s disease?
No. Exercise has not been shown to prevent or cure Alzheimer’s disease in older adults. More exercise is associated with a lower risk of dementia in observational studies, but the National Institute on Aging says more research is needed on what role exercise plays.
Does exercise help executive function?
It may. The National Institute on Aging says exercise may improve or maintain some aspects of cognitive function, such as shifting between tasks, planning and ignoring irrelevant information. The 2018 review found improved cognitive function regardless of the cognitive domain tested.
Is it too late to start exercising after 50?
The studies cover older adults in that age range. The 2018 review included adults older than 50 and found improved cognitive function whatever their cognitive status, and the hippocampus study enrolled adults aged 55 to 80. Those results are for groups, not guarantees for any one man.
Should men over 50 take supplements for memory?
The National Institute on Aging says that at this time no vitamin or supplement is recommended for preventing Alzheimer’s disease or other forms of cognitive decline. It also notes recent trials in which a daily multivitamin may improve memory and cognition in older adults. Talk to your doctor before adding any supplement.
Sources
- Northey et al. Br J Sports Med. 2018. Exercise interventions for cognitive function in adults older than 50
- Erickson et al. PNAS. 2011. Exercise training increases size of hippocampus and improves memory
- Blondell et al. BMC Public Health. 2014. Does physical activity prevent cognitive decline and dementia?
- National Institute on Aging. Cognitive Health and Older Adults
- National Institute on Aging. Health Benefits of Exercise and Physical Activity
- CDC. Older Adult Activity: An Overview
- CDC. Benefits of Physical Activity
