A new study finds that brisk walking or cycling three times a week can reduce the “brain age” of older adults by as much as ten years in just six months. The research shows that moderate aerobic activity not only strengthens the body but also sharpens mental skills, especially in people showing early signs of cognitive impairment without dementia. This finding resonates in Thailand, where an aging population and rising chronic conditions heighten the focus on maintaining quality of life in later years.
Researchers recruited 160 older adults, around 65, who led sedentary lives and carried heart-disease risk factors such as high blood pressure. All participants had mild cognitive difficulties impacting planning, focus, and organization—known as executive function. Thailand’s aging trajectory mirrors these concerns: current estimates suggest about 24% of Thais will be over 65 by 2040, underscoring the importance of non-pharmacological approaches to brain health for families and policymakers.
Participants were assigned to four groups: aerobic exercise alone, the DASH diet, both exercise and the DASH diet, or a health-education program as a control. The aerobic program involved 45-minute sessions three times weekly, including a 10-minute warm-up and 35 minutes of sustained walking, jogging, or cycling. The DASH diet—emphasizing fruits, vegetables, low salt, lean proteins, and whole grains—was evaluated for its independent and combined effects with exercise.
Results show that regular exercise improved executive function regardless of diet. At baseline, cognitive scores resembled those of a 93-year-old, though participants averaged 65 biologically. After six months of exercise, scores aligned with what would be expected of an 84-year-old, roughly nine years of cognitive restoration. Memory scores, however, did not show the same gains, suggesting executive function may respond more quickly to lifestyle changes.
Those who combined regular aerobic exercise with the DASH-style diet achieved the strongest results for executive function, nearing 47 points on a 50-point scale. Those who did one intervention scored around 42, while the control group averaged 38. The findings reinforce evidence that layering healthy habits yields greater cognitive benefits than any single approach. A senior neurologist from a leading Bangkok hospital notes that adding steady exercise can help people with cognitive impairment improve planning and task completion in just six months. More large-scale, longer-term studies are needed, but the current results offer practical steps for delaying age-related cognitive decline.
The study aligns with a 2024 Australian review of 39 studies, which found that regular moderate exercise 2–5 times weekly consistently boosted mental sharpness in adults over 50, including those with cognitive decline. This broad consensus highlights exercise’s role in reducing risks for type 2 diabetes and certain cancers, and now its protective effect on brain health is a global research priority. Scientists suggest increased blood flow, oxygen, and nutrient delivery to the brain, plus growth hormones, help form new neurons and synapses, potentially slowing cognitive aging.
In Thailand, these findings tie into a broader movement toward active aging and preventive health promoted by the Ministry of Public Health. Community programs encourage walking, cycling, and group activities among older adults. Local guidelines from the Department of Disease Control advocate regular aerobic activity to help prevent cardiovascular and neurological diseases in older people. Pairing exercise with a DASH-like diet offers a practical, low-cost intervention that families and village health volunteers can implement.
Historically, many Thai elders recall daily walks to markets or socializing at temples—habits that supported movement and social connection. Urbanization and car use reduced these practices, but the new research supports returning to movement-rich routines that are culturally familiar and easy to adopt.
Experts caution that while executive function improvements are meaningful, there is no evidence yet that such lifestyle changes prevent or reverse Alzheimer’s disease. Memory gains were limited, indicating that additional strategies—such as lifelong learning and cognitive training—may be needed for broader brain health. Nevertheless, neurologists, geriatricians, and public health officials agree on a practical takeaway: combining physical activity, social interaction, and mindful eating supports cognitive resilience into old age.
For Thai families caring for elderly relatives, the message is concrete. Organize group walks or stationary cycling sessions in communities, encourage the DASH-style diet with plenty of vegetables and lean proteins, and schedule regular health check-ins to monitor cognitive well-being. Always start new exercise plans with a healthcare provider, especially for those with pre-existing conditions.
As Thailand navigates demographic shifts, these findings offer hopeful, doable steps to reclaim traditional, movement-based routines and appetites for fresh, healthy meals. Integrating aerobic exercise with a balanced diet may slow cognitive aging and help preserve independence, dignity, and quality of life for future generations.
In-text attributions: Research conducted by a team of US-based researchers and published in Neurology. Data interpreted in the context of Thailand’s public health framework from the Ministry of Public Health and the Department of Disease Control. The study’s broader connections are supported by a 2024 international review on exercise and cognitive health.