By what percentage can exercise improve cognitive function?

Exercise Improves Cognitive Function by 20-30% in Older Adults

Exercise can improve cognitive function by approximately 20-30% in older adults, with resistance training showing superior effects compared to other exercise modalities. 1

Key Exercise Recommendations for Cognitive Benefits

Optimal Exercise Dose

• Minimum effective dose: 724 METs-min per week (equivalent to about 150-180 minutes of moderate-intensity exercise weekly) 1
• Benefits plateau or diminish beyond 1200 METs-min per week 1
• For overweight/obese individuals: Maximum benefits occur at ~600 METs-min per week 1

Most Effective Exercise Types

1. Resistance training: Superior effects over other modalities 1

   • Resistance bands show highest probability of producing greatest cognitive improvements 1
   • Effective dose: 78-679 METs-min per week 1

2. Mind-body exercises: Highly effective for memory and executive function 2

   • Shows highest probability (SUCRA value: 90.4) for improving memory in those with subjective cognitive decline 2

3. Aerobic exercise: Moderate favorable effects 3

   • Walking: Effective at 557-851 METs-min per week 1
   • Mixed aerobic exercises: Effective at 758 METs-min per week 1

4. Combined approaches: Effective when properly structured

   • Aerobic + resistance: Effective at 293-928 METs-min per week 1
   • Aerobic + resistance + balance: Effective at 872 METs-min per week 1

Magnitude of Cognitive Improvement

• Overall effect size: 0.29-0.47 (standardized mean difference) 4, 3
• Exercise improves cognitive function while control groups typically decline (d+w = -0.18) 3
• Aerobic exercise shows larger effect (d+w = 0.65) compared to other exercise types 3
• Exercise duration of 45-60 minutes per session at moderate intensity shows optimal benefits 4
• Both 30-minute and 60-minute cognitively loaded physical exercise sessions produce similar cognitive benefits 5

Important Considerations

• No minimal threshold: Any amount of exercise provides some cognitive benefit 1
• BMI status matters: Different dose-response curves exist for normal weight vs. overweight/obese individuals 1
• Consistency is key: Regular, persistent exercise appears more important than session duration 5
• Dual benefits: Exercise improvements in physical and cognitive function are positively correlated (b = 0.41) 6

Exercise Prescription Algorithm

1. Assess baseline fitness level and BMI status

   • Normal weight: Progressive increase toward 724 METs-min/week
   • Overweight/obese: Target ~600 METs-min/week initially

2. Select primary exercise modality based on cognitive goals

   • For maximum cognitive benefit: Prioritize resistance training
   • For memory improvement: Mind-body exercises
   • For executive function: Combination of resistance and moderate-intensity aerobic exercise

3. Structure exercise sessions

   • Frequency: 3-4 sessions per week
   • Duration: 45-60 minutes per session
   • Intensity: At least moderate intensity
   • Progression: Gradually increase complexity and intensity over time

4. Monitor cognitive response

   • Adjust exercise prescription if cognitive benefits plateau
   • Avoid exceeding 1200 METs-min per week as additional benefits are minimal

By implementing this evidence-based approach to exercise, older adults can expect approximately 20-30% improvement in cognitive function, with resistance training offering the most substantial benefits for overall cognitive health.