Cardiorespiratory fitness in older adults is linked to improved cognitive abilities, including memory and executive function.

New research indicates that these benefits persist even in the presence of major risk factors for cognitive decline, such as advanced age and the APOE4 gene, a known predictor of Alzheimer’s disease. The findings were published on December 10 in The British Journal of Sports Medicine.

• Cardiorespiratory fitness is linked to better cognitive function in older adults.
• Individuals with higher fitness levels scored better across five cognitive health areas.
• The study highlights how lifestyle choices, like exercise, can significantly reduce the risk of dementia.

“We found that cardiorespiratory fitness — a measure of aerobic capacity that can be improved through regular aerobic exercise — was positively associated with better cognitive performance across multiple areas,” said Dr. Lauren Oberlin, the first study author, associate investigator at Advent Health, and clinical assistant professor of psychiatry at Weill Cornell Medical College, in an interview with Healthline.

“Additionally, higher fitness levels were linked to improved thinking and memory skills, even among older adults at higher risk for cognitive decline,” she added.

These findings reinforce the recommendation for people of all ages, including older adults, to increase physical activity.

Benefits Across Five Cognitive Domains

For their study, Oberlin and her team recruited 648 older adults, aged 65 to 80, to undergo a physical fitness test and a series of cognitive assessments. The majority of participants (71%) were female.

To ensure the study focused on relevant individuals, those who exercised less than 20 minutes per day at moderate-to-vigorous intensity three days a week over the past six months were excluded. Participants with severe mental health conditions, certain neurological disorders, or a history of recent cardiovascular events or type 1 diabetes were also excluded.

The enrolled participants completed a VO2 max test on a treadmill to assess their cardiorespiratory fitness. VO2 max measures the maximum rate of oxygen the body can use during intense exercise. Higher VO2 max scores indicate better cardiorespiratory fitness. The average VO2 max for participants was 21.68 ml/kg/min, below the typical range for both men (30-40 ml/kg/min) and women (25-35 ml/kg/min).

Following the VO2 max test, participants completed cognitive tests in five key domains of brain function:

• Working memory: Short-term memory, such as remembering a phone number while dialing.
• Episodic memory: The ability to recall specific events and details.
• Processing speed: The speed at which the brain responds to new information.
• Executive function/attention control: Decision-making and planning abilities.
• Visuospatial function: The ability to interpret spatial relationships, used in activities like driving and puzzle solving.

The study found that higher cardiorespiratory fitness, as measured by VO2 max, was linked to better performance in all five cognitive domains, regardless of age or the presence of the APOE4 gene.

James Powers, MD, professor of geriatric medicine at Vanderbilt University, called the findings “a ray of hope,” highlighting the meaningful connection between cardiovascular fitness, exercise, and cognitive health. He emphasized the importance of encouraging lifestyle changes, such as exercise, to help prevent dementia risk.

Additionally, the study found that the association between cardiorespiratory fitness and cognitive performance was stronger in women and participants taking beta-blockers. However, as an observational study, the research does not establish causality between beta-blocker use and cognitive benefits.

Dr. Oberlin noted that beta-blockers could affect an individual’s ability to meet certain fitness thresholds, but maintaining higher fitness levels despite chronic conditions treated with beta-blockers may be important for preserving executive function. Since this is a cross-sectional study, further research is needed to fully understand these relationships.

Improving Cardiorespiratory Fitness at Any Age

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity physical activity per week, which equates to about 30 minutes a day, five days a week.

These guidelines include activities that may not be considered traditional “exercise,” such as gardening or walking.

For older adults, it’s especially important to stay active while minimizing the risk of injury. A well-rounded workout plan might include:

• Balance and flexibility exercises
• Regular walks
• Swimming or water aerobics
• Strength training
• Aerobic classes like Zumba

The key takeaway is that staying physically active benefits not just your body, but your brain as well.

“Every additional step you take is an investment in your brain health,” said Lydia Bazzano, MD, PhD, director of the Tulane Center for Lifespan Epidemiology Research at Tulane University, in an interview with Healthline. Although Bazzano was not involved in the study, she emphasized the importance of any physical activity.

“Even if you’re just parking farther away and walking a little more toward your destination, every extra bit of activity you can get is a potential benefit for your brain,” she added.

Takeaway

New research shows that improved cardiorespiratory fitness leads to better cognitive health outcomes in older adults.

The study, which used a VO2 max test, found that individuals with higher fitness levels performed better in five cognitive domains, including memory and executive functioning.

These findings highlight the importance of staying physically fit, even in older age, for maintaining brain health.

Lifestyle choices, particularly regular exercise, can significantly reduce the risk of dementia and cognitive decline.