New research indicates that regular aerobic exercise can help the brain appear biologically younger, even in adults in midlife.
The study found that people who exercised regularly for a year had younger-looking brains on MRI scans. Those who did not change their routines did not show this effect.
The AdventHealth Research Institute conducted the trial and published it in the Journal of Sport and Health Science.
Researchers measured brain age using magnetic resonance imaging (MRI). The technique estimates how old a brain looks compared with a person’s actual age.
The clinical study enrolled 130 healthy adults aged 26 to 58. Researchers randomly assigned participants to an aerobic exercise group or a control group.
The exercise group completed two supervised 60-minute aerobic sessions each week. They also did home exercise to reach about 150 minutes of moderate-to-vigorous activity weekly. This matched standard physical activity guidelines.
After 12 months, concrete differences emerged. The exercise group’s brains showed a measurable decrease in brain age, with an average reduction of about 0.6 years.
In contrast, the control group’s brains appeared slightly older, by about 0.35 years. The net effect between groups approached nearly one full year in favour of the exercise group.
Experts Highlight Cognitive Benefits
Lead author Dr Lu Wan said the results show clear benefits. A simple, guideline-based exercise programme can make the brain look younger in just 12 months.
She noted that even modest shifts in brain age could have meaningful implications over a lifetime.
Senior author Dr Kirk I Erickson added that nudging the brain toward a younger biological age in midlife has clear benefits. He emphasised that this approach can support cognitive health. He said it supports long-term brain health.
It can help preserve cognitive function and reduce the risk of age-related decline.
Researchers also examined fitness and potential biological factors such as blood pressure and brain-derived proteins.
None fully explained the effect, suggesting other physiological processes play a role.
The authors caution that the study involved healthy, educated volunteers and that results were modest.
They recommend larger, long-term trials. These studies should assess whether exercise-related reductions in brain age lower the risk of dementia or stroke.
Overall, the findings support existing health guidelines. Doing 150 minutes of aerobic exercise per week may keep the brain biologically younger and strengthen long-term mental wellbeing.
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