Enhance mental abilities and reduce perceived cognitive age by up to 4 years, according to a recent study, by implementing this specific exercise regimen rather than relying on beverages like coffee.

A groundbreaking study led by researchers at The Pennsylvania State University has found that regular physical activity, including walking, can have a significant impact on cognitive processing speeds, making them similar to those of someone four years younger.

The study, published in the Annals of Behavioral Medicine, involved 204 participants who answered questions on their phones every day for nine days, revealing their physical activity at each check-in. The research found benefits for both light and moderate-to-vigorous physical activity levels, with particular benefits for those who had a higher frequency of reported physical activity.

Jonathan Hakun, assistant professor of neurology at the Penn State College of Medicine and of psychology at the Penn State College of the Liberal Arts, said that we get slower as we age, both physically and cognitively. However, movement can momentarily counteract that.

The study found that walking benefits brain health because muscle training stimulates the release of brain-derived neurotrophic factor (BDNF), a protein linked to learning, memory, and neural plasticity, while also improving cerebral blood flow, reducing inflammation, and supporting the brain's structural adaptability.

Other forms of aerobic exercise, such as cycling and swimming, also have similar benefits for brain health and can be good alternatives if walking doesn't fit into one's lifestyle. Cycling, in particular, has been found to reduce the risk of dementia by 88%.

The study does not specify the duration or intensity of the exercise that was most beneficial for cognitive processing speed improvements. It also does not provide information on the long-term effects of regular exercise on brain health.

Participants in the study played two brain games that reviewed their cognitive processing speed and working memory after the study. The study does not discuss any specific brain games or exercises that were used.

The University of Pittsburgh led studies showing that specific areas of the brain involved in memory and learning, like the hippocampus, are positively impacted by exercise. Aerobic exercises, including walking, are beneficial for brain health due to enhanced blood flow and the growth of new brain cells.

The NHS recommends 150 minutes of moderate-intensity exercise (which includes walking) every week, which can be broken down into five 30-minute walks or longer walks spread out through the week. Comfortable footwear, such as best walking shoes, can help make walking a more enjoyable experience, encouraging a regular habit.

Making walking a habit, tracking steps, starting small, staying comfortable, and finding alternatives are effective ways to increase walking frequency. The idea of 10,000 steps has been debunked, but it's still a good number to aim for if you do less than that now.

The study cannot directly prove cause and effect, but it adds to the evidence that regular exercise may improve brain health, boost longevity, and lower biological age. It suggests that a brief walk or a little extra movement can give a boost to cognitive processing speeds.

Enhance mental abilities and reduce perceived cognitive age by up to 4 years, according to a recent study, by implementing this specific exercise regimen rather than relying on beverages like coffee.