These whole-health habits may slow your brain’s aging, groundbreaking study reveals

Brain health often comes to mind only when something starts to feel off, like memory lapses, difficulty focusing or worries about Alzheimer’s disease later in life.

Yet growing evidence suggests the most important time to support the brain may be years earlier, when everything still feels “fine.”

Unlike most studies that focus on older adults after decline has begun, this study examined how exercise habits before any symptoms appear may help protect long-term cognitive function.

"The earlier we can positively influence the course of brain health, the better off we’re likely to be in the long run."

Supporting brain health at this stage is part of caring for our whole health, recognizing the connection between body, mind and spirit.

New research led by Kirk Erickson, Ph.D., director of translational neuroscience at the AdventHealth Research Institute, shows that regular aerobic exercise in younger and midlife adults is linked to brains that look measurably younger than expected for their age.

How is this accomplished? Through consistent, moderate movement that fits into everyday life, not extreme workouts or costly programs.

Why this research is different

Most studies linking exercise to brain health have focused on older adults, often after cognitive decline has already begun. This research took a different approach.

“We’ve had a gap in science when it comes to midlife,” Dr. Erickson explains. “For a long time, there was skepticism about whether exercise could benefit the brain when cognitive function is already near its peak.”

This study challenged that assumption. By studying adults across a wide age range -- not just seniors -- researchers demonstrated that exercise doesn’t just slow decline later in life, it may help strengthen the brain earlier, when it’s still functioning well.

That matters because brain changes linked to conditions like Alzheimer’s disease often begin years, even decades, before symptoms appear.

“The earlier we can positively influence the course of brain health,” Dr. Erickson says, “the better off we’re likely to be in the long run.”

What does “younger brain” actually mean?

Researchers use advanced imaging tools to estimate brain age, a measure of how old the brain appears structurally compared to a person’s chronological age.

Some people have brains that look older than expected, often linked to factors like inactivity, chronic stress or poor sleep. Others have brains that appear younger, which is associated with better overall brain health.

In this study, participants didn’t just happen to have younger-looking brains. They were part of a randomized exercise intervention, meaning researchers could directly observe how increasing physical activity influenced brain aging over time.

“That’s what made the results so striking,” Dr. Erickson said. “We weren’t just observing a pattern, we were able to show that exercise itself played a role.”

How much exercise makes a difference?

The findings weren’t tied to extreme workouts or elite levels of fitness.

The benefits were linked to about 150 minutes of moderate-intensity aerobic exercise per week, aligning with recommendations from the World Health Organization and the Department of Health and Human Services Physical Activity Guidelines.

That can look like:

• Brisk walking
• Jogging or running
• Swimming
• Cycling
• Playing sports like tennis, pickleball or basketball

“A simple way to gauge your exercise intensity is to pay attention to your breathing,” Dr. Erickson said. “If you’re working hard enough that you can’t comfortably sing a song, you’re likely right in the ideal zone.”

He added that once people understand how to gauge their effort, the next step is simply moving more, because even modest changes can have big impacts.

“And while more movement may offer additional benefits,” Dr. Erickson said, “people who are less active to begin with often experience the greatest gains when they start moving more.”

Why movement changes the brain

The brain is remarkably adaptable, a quality known as plasticity, and exercise appears to support this adaptability through several interconnected pathways.

Regular physical activity improves blood flow, helping deliver oxygen and nutrients to the brain while also supporting the removal of waste products. It helps regulate inflammation throughout the body, supports healthy communication between brain cells and encourages the release of chemicals that play a role in neural growth and function.

Together, these changes help create an environment in which the brain can remain resilient over time.

“When you move your body, you’re not just strengthening your muscles or your heart,” Dr. Erickson said. “You’re supporting your brain at a cellular level.”

How brain health fits into daily life

While this study focused on brain structure rather than daily functioning, brain health is widely understood as a foundational part of whole-person health. The brain plays a role in how people think, regulate emotions, make decisions and manage the demands of everyday life.

“When we talk about brain health, we’re not just talking about disease.” Dr. Erickson said. “We’re talking about the systems in the body that allow people to function, connect with others and navigate their daily lives.”

It’s not too late -- and it’s not too early

One of the most important takeaways from this research is that the brain remains capable of change.

Even modest increases in physical activity may help support brain health over time, regardless of a person’s starting point.

“Many people feel like the damage is already done,” Dr. Erickson said. “But the brain remains responsive. There are positive changes we can make at almost any stage of life.”

Protecting your brain health is not only about adding years to your life, but about supporting your body, mind and spirit throughout your life.