A recent study has revealed that engaging in brisk walking or cycling three times per week can reduce the “brain age” of older adults by as much as ten years within just six months, offering renewed hope for those concerned about cognitive decline as they get older. The study, led by US-based researchers and published in the journal Neurology, found that regular, moderate-intensity aerobic exercise not only brings physical benefits but also has a remarkable effect on mental fitness—particularly for people already showing symptoms of cognitive impairment without dementia. This revelation is poised to resonate strongly in Thailand, where an ageing population and rising rates of chronic disease are focusing national attention on strategies to maintain quality of life in later years.
The researchers recruited 160 older adults aged around 65, all living sedentary lifestyles and displaying risk factors for heart disease, such as high blood pressure. Importantly, all participants showed mild cognitive difficulties that impacted their ability to plan, focus, and organize—collectively known as “executive functions.” Thai society, facing a surge in age-related conditions, can draw parallels with these findings, as an estimated 24% of the Thai population will be over 65 by 2040, according to the National Statistical Office. The prospect of non-pharmaceutical interventions to maintain brain health therefore carries particular significance for families and policymakers alike.
The trial randomly assigned participants to four groups: aerobic exercise alone, the DASH (Dietary Approaches to Stop Hypertension) diet, both the exercise and the diet, or a health education comparison group. The aerobic exercise regimen consisted of 45-minute sessions, three times per week—split into a 10-minute warm-up and 35 minutes of sustained walking, jogging, or cycling. The DASH diet, already known in Thailand among cardiovascular practitioners for its emphasis on fruits, vegetables, low-salt, lean meats, and whole grains, was also assessed to determine its independent and combined effects with exercise.
According to the researchers, those who participated in regular exercise—regardless of diet—significantly improved in executive function, a set of key thinking skills involved in managing daily tasks and making decisions. At the start of the study, participants’ cognitive test scores resembled those of a 93-year-old, despite an average biological age of 65. After six months of exercise, their scores improved to the level expected of an 84-year-old, equating to recapturing around nine years of cognitive youth. By contrast, memory scores did not show similar improvements, suggesting that executive function may be more responsive to lifestyle changes in the short term than memory.
Those who engaged in both regular aerobic exercise and followed the DASH diet achieved the best overall scores for executive function, at nearly 47 points out of a possible total. This compared with a score of 42 for those who did either intervention and 38 for the group receiving only health education. These results support a growing body of evidence that multiple, concurrent healthy lifestyle habits offer greater cognitive benefits than single interventions alone. As highlighted by a senior neurologist at Duke University Medical Center, “The results are encouraging in that in just six months—by adding regular exercise to their lives—people with cognitive impairments without dementia may improve their ability to plan and complete certain cognitive tasks.” The researcher added that while more large-scale, longer-term studies are required, the current results provide valuable insight into practical measures for staving off age-related cognitive decline.
The findings are consistent with a major review published in Australia in 2024, which analyzed 39 studies and concluded that moderate exercise several times a week consistently contributed to improved mental sharpness in people over 50, including those already experiencing cognitive decline (see review at The Lancet: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(25)00184-9/abstract). Physical activity has long been recognized for its benefits in reducing risks of type 2 diabetes and some cancers, but its ability to protect brain health is now the subject of accelerated global research. Scientists believe that increased blood flow, oxygen, and nutrient delivery to the brain—as well as the release of certain growth hormones—may help the formation of new neurons and synaptic connections, potentially reversing or slowing normal cognitive ageing.
For Thai readers, these findings dovetail with a cultural renaissance in active ageing and preventive health promoted by Thailand’s Ministry of Public Health and supported by community-based projects that encourage walking, cycling, and group exercise among the elderly. Recent guidelines from the Thai Department of Disease Control specifically recommend regular aerobic activity as a means of preventing both cardiovascular and neurological diseases in older adults. The adoption of both exercise and a DASH-like diet, already familiar as a model for managing high blood pressure (“khai luek loeng” in Thai), offers a practical, low-cost intervention that can be implemented by families or community health volunteers (อสม.).
To contextualize historically, many older Thais recall traditions of daily walking to wet markets (“talad sod”) or engaging in communal activities at temples (“wat”), both of which involved routine movement and socializing—habits that declined somewhat with urbanization and increased car usage beginning in the late 20th century. This new research reaffirms the value of returning to culturally embedded, physically active routines for promoting brain health.
Looking ahead, experts caution that while the improvements in executive function are significant, there is no evidence yet that such lifestyle changes can prevent or reverse Alzheimer’s disease itself—only that they can enhance mental faculties crucial for independent living in the ageing population. The study also indicated that memory performance was not notably changed, suggesting a need for additional approaches, including lifelong learning and cognitive training, to address other dimensions of brain health. Nonetheless, the emerging consensus among neurologists, geriatricians, and public health officials is clear: Active movement, social engagement, and dietary modifications form a potent combination for protecting mental capacity well into old age.
For Thai families caring for elderly members, the implications are direct and actionable. Organize group walks or stationary cycling sessions in local communities, encourage older adults to embrace the DASH diet—prioritizing vegetables, lean protein, and low-salt dishes—and participate in regular check-ins with health volunteers or clinics to monitor cognitive health. As always, any new exercise program should begin with a consultation with a healthcare provider, especially for individuals with pre-existing health conditions.
As Thailand faces demographic shifts and the challenges of an ageing society, these findings offer practical hope—and a motivating call to revive traditions of daily movement and clean eating that have long been part of local culture. As highlighted by the study’s authors, integrating aerobic exercise with a balanced diet may not only turn back the clock on brain age but also sustain cognitive independence, dignity, and quality of life for generations to come.
Sources:
- https://www.getsurrey.co.uk/news/health/two-types-exercise-reduce-brain-31502440
- https://www.lancet.com/journals/lancet/article/PIIS0140-6736(25)00184-9/abstract
- https://www.medrxiv.org/content/10.1101/2025.02.25.25322645v1
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3951958/
- Thai Department of Disease Control (<www.ddc.moph.go.th>)
- National Statistical Office of Thailand (<www.nso.go.th>)