Keeping your brain healthy is an important part of aging well. Regular physical activity supports your heart, muscles and mobility. It can also benefit memory, attention and other mental abilities.
A 2026 analysis of 227 randomised trials found that structured exercise produced statistically significant benefits in memory, executive function and processing speed among adults over 60 without dementia.
A broader scientific review published in 2025 also found benefits of exercise for cognitive performance across different age groups.
The message is encouraging: staying physically active can support both your body and your brain.
1. Walk Regularly
Walking is one of the easiest ways to become more active.
A brisk walk raises your heart rate and supports cardiovascular fitness. You do not need to start with long distances.
Try this: Walk for 20–30 minutes on most days. If you are not regularly active, begin with 10 minutes and gradually increase your walking time.
2. Keep Your Muscles Strong
Muscle strength becomes increasingly important with age.
Strength training helps maintain mobility, balance and the ability to perform everyday activities independently.
Simple exercises include standing up repeatedly from a chair, using resistance bands or lifting light weights.
Try this: Include muscle-strengthening activities at least twice a week.
3. Challenge Your Balance and Coordination
Activities that require balance, coordination and attention can make exercise more engaging.
Dancing, tai chi and learning new movement sequences are practical examples.
Research suggests that combining exercise with mentally engaging activities may offer additional benefits for certain cognitive abilities. However, the most effective combinations remain uncertain.
Try this: Choose an activity that challenges both your movement and your attention, while remaining safe for your abilities.
4. Know How Much Activity to Aim For
The World Health Organization recommends that older adults aim for:
- 150–300 minutes of moderate-intensity aerobic activity each week.
- Muscle-strengthening exercises on at least two days each week.
- Activities combining balance and strength training on at least three days each week for adults aged 65 and older.
Moderate-intensity activity means breathing somewhat faster while still being able to talk.
These activities can overlap. You do not need a separate exercise session for every recommendation.
If you cannot reach these targets, remain as active as your abilities allow. Some activity is better than none.
5. Choose Activities You Enjoy
The most useful exercise routine is one you can maintain.
Walking with friends, swimming, cycling, gardening and group exercise classes can all help you stay active.
Start gradually, especially after a long period of inactivity. If you experience chest pain, unusual breathlessness or dizziness during exercise, stop and seek medical assessment.
Regular exercise supports healthy aging, but its effects on cognitive test performance should not be confused with proven prevention of dementia.
