Caring for the brain is a lifelong process, and new research from the AdventHealth Research Institute offers encouraging evidence that everyday habits can help protect cognitive health. The study suggests that maintaining a consistent aerobic exercise routine may keep the brain biologically younger, supporting clearer thinking, stronger memory, and overall mental well-being. Rather than relying on intense training, the benefits stem from steady, manageable physical activity.
Researchers found that adults who followed a structured aerobic exercise programme for one year ended the study with brains that appeared almost a full year younger than those of participants who did not change their activity levels. While the difference may seem modest, scientists stress that even small shifts in brain ageing can accumulate over time, potentially influencing long-term brain health in meaningful ways.
Published in the Journal of Sport and Health Science in August 2025, the study explored whether regular aerobic exercise could slow or slightly reverse “brain age,” a measure derived from MRI scans that estimates how old the brain appears compared with a person’s actual age. When the brain looks older than expected, researchers record a higher brain-predicted age difference, or brain-PAD, which previous studies have linked to poorer physical function, cognitive decline, and increased mortality risk.
Lead author Dr Lu Wan explained that following a simple exercise routine aligned with existing health guidelines was enough to produce measurable changes in brain ageing within just twelve months. Although the absolute changes were small, she noted that even a one-year improvement could become significant when considered across decades. For people concerned about protecting their brain as they age, the findings offer practical and hopeful guidance.
The clinical trial involved 130 healthy adults aged between 26 and 58. Participants were randomly assigned either to an aerobic exercise group or to a control group that continued with their habits. Those in the exercise group completed two supervised hour-long sessions each week and additional home workouts, reaching around 150 minutes of aerobic activity per week, in line with widely recommended physical activity guidelines.
After twelve months, the exercise group showed an apparent reduction in brain age, with brains appearing about 0.6 years younger on average, while the control group showed a slight increase. Although improved fitness did not directly explain the change, researchers believe exercise may influence brain ageing through factors such as reduced inflammation, better blood flow, and subtle structural changes in the brain. The team also highlighted the importance of starting in early to mid-adulthood, when preventative benefits may be most substantial, while noting that longer studies are needed to confirm long-term protection against cognitive decline.
More information: Lu Wan et al, Fitness and exercise effects on brain age: A randomized clinical trial, Journal of Sport and Health Science. DOI: 10.1016/j.jshs.2025.101079
