A brisk five-minute walk may be all it takes to give your brain a cognitive boost as you age, according to a groundbreaking international study just released by researchers at the University of South Australia and AdventHealth Research Institute. The findings, published on April 4, 2025, in the journal Age and Ageing, shed light on how even modest bursts of moderate-to-vigorous physical activity—such as quick-paced walking or light jogging—can significantly improve mental agility in older adults (source).
This research comes at a time when Thailand, like many other nations, is rapidly ageing. As noted by the World Health Organization, by 2030 one in six people globally is expected to be aged 60 or above. In Thailand, the proportion of the population aged over 60 has already surpassed 20%, officially placing the country among the world’s ageing societies (WHO). As Thai families increasingly care for elderly members at home and public health budgets struggle under rising demands, accessible solutions for prolonging cognitive health are more urgent than ever.
The study analyzed data from 585 cognitively healthy adults aged 65 to 80 who participated in the IGNITE trial—an extensive U.S.-based research effort involving major academic centers. Researchers recorded participants’ activity patterns, breaking down the 24-hour day into sleep, sedentary periods, light activity, and moderate-to-vigorous physical activity. They then linked those patterns to performance on tests measuring cognitive speed, executive function, and memory. Strikingly, the largest improvements in brain function appeared among those who shifted from complete inactivity to just five minutes of brisk activity per day. These improvements included faster mental processing, sharper working memory, and better multitasking skills.
“The most powerful gains occurred when previously inactive people began doing just a small amount—five minutes—of moderate-to-vigorous activity daily,” explained a University of South Australia researcher cited in the report. This kind of “huff-and-puff” exercise, emphasizing activities that raise heart rate and breathing, was strongly linked to better brain performance. By contrast, lower-intensity or purely sedentary routines were associated with slower thinking and weaker memory recall.
Crucially, the benefits remained robust regardless of participants’ genetics or demographic backgrounds, suggesting the findings may apply broadly—including to Thailand’s diversity of communities. The cognitive domains most improved were processing speed, working memory, and executive function—the mental skills crucial for planning, decision-making, and adapting to new situations. However, the study found no significant effects on episodic memory (the ability to recall detailed past events) or on visuospatial skills.
An AdventHealth co-researcher emphasized, “Every day, we make decisions about how we spend our time. If we use even a few of those hours for heart-rate-raising activity, our brain health can benefit.” The research team cautioned, however, that while their cross-sectional study shows strong links, only longer-term, experimental trials will determine how sustained activity affects ageing brains over time.
For Thailand, where social norms often encourage older adults to remain at home, sometimes engaging in limited movement, this new evidence presents a practical, low-cost way to help seniors remain mentally sharp. Local public health officials have long promoted “เดินช้า เดินไว สุขภาพดีได้ทุกวัย”—the idea that movement of any kind brings health benefits, but this research highlights the value of deliberate, energetic movement in supporting healthy ageing.
In traditional Thai culture, grandparents are revered as family wisdom-keepers. Protecting their cognitive function helps preserve not only personal well-being but household harmony and intergenerational knowledge transfer. The study’s finding that just five minutes daily can yield brain benefits lowers the barrier to entry: physical fitness for seniors need not be daunting, expensive, or time-consuming.
Public health experts at Thailand’s Department of Health, though not involved in this study, have previously noted that regular movement—especially outdoors—supports not only physical health but also emotional and social wellbeing in elders. Activities like walking in temples, community parks, or local markets align well with traditional lifestyles and could be easily adapted to suit the “five-minute brain boost” approach recommended by the new research (Thai Health Promotion Foundation). At the same time, healthcare providers and caregivers are encouraged to create environments and routines that make brisk movement both accessible and enjoyable for seniors.
Looking forward, researchers urge further studies to clarify the long-term cognitive impacts of regular moderate-to-vigorous activity. For policymakers and urban planners, these findings also warrant the expansion of age-friendly infrastructure—safe walking paths, shaded public spaces, and accessible fitness programs for elders. Schools and community centers might partner with local hospitals and non-profit groups to develop “brainwalks” or collective exercise sessions, leveraging the Thai value of community support (น้ำพึ่งเรือเสือพึ่งป่า).
For Thai readers—especially those with elderly parents or grandparents at home—the message is straightforward: encourage your loved ones to take a brisk walk each day, even if only for five minutes. Guide them on scenic routes near home, or accompany them to local parks for added motivation. If mobility is a concern, water aerobics or chair-based aerobic activity may provide similar benefits. Most importantly, recognize that every extra minute of energetic movement counts, and no one is too old to start.
As Thailand’s population ages, safeguarding brain health will be central to preserving family cohesion, cultural vitality, and social stability. Just five minutes a day could make a world of difference. Action starts now: make brisk walking a daily กิจวัตร (ritual), and help senior Thais—and those who love them—enjoy bright minds for years to come.
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