While we've known for some time about the many long-term benefits of exercise, from increased strength to a revved up metabolism, new research shows aerobic exercise also may have considerable effects on aging and brain health in the short term.


A study published in the "Frontiers in Aging Neuroscience[1] " says exercise can help older adults improve their memory and overall cognitive health as they age.


Researchers at the Center for BrainHealth at the University of Texas-Dallas studied a group of 37 adults ages 57 to 75 with sedentary lifestyles. They were split into two groups, one control group and one physically active group. The fitness group spent one hour a day, three times a week, either on the stationary bike or treadmill over the course of 12 weeks.


Each participant was assessed before, after and halfway through the study on their overall cardiovascular fitness level and cerebral function. At all three checkpoints, the group that was physically active was found to have higher blood flow in the brain and also improved memory. Researchers attribute this to increased blood flow in certain regions of the brain, including the hippocampus -- the region affected by Alzheimer's.


"Science has shown that aging decreases mental efficiency and memory decline is the number one cognitive complaint of older adults," lead author Sandra Bond Chapman said in a statement. "This research shows the tremendous benefit of aerobic exercise on a person's memory and demonstrates that aerobic exercise can reduce both the biological and cognitive consequences of aging."


There are hundreds of benefits of exercise at any age but, for older adults, the affects are especially astounding. Another study in 2006 showed that exercise not only improved brain function but actually increased brain volume[2] in older adults.


Researchers say the best part about the promising findings is that aerobic exercise is low-cost and accessible to anyone, yet is packed with benefits. Exercise can help lower blood pressure[3] , help regulate your insulin levels, and even shorten hot flashes.


But to reap maximum benefits from an exercise regimen, Chapman says it's important to also get plenty of mental stimulation. "To think we can alter and improve the basic structure of the mature brain through aerobic exercise and complex thinking should inspire us to challenge our thinking and get moving at any age," Chapman said.



Earlier on HuffPost50:




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  • Yoga


    Yoga offers a <a href="http://www.huffingtonpost.com/deepak-chopra/yoga-heart-health_b_900621.html" target="_hplink">myriad of wellness benefits:</a> flexibility, balance, centeredness, strength, mindfulness and others. Yoga is a great option for aging bodies, as it promotes working within your own comfort zone. Postures and sequences range from gentle and relaxing to more intensive for advanced yogis.




  • Stretching


    Another way to promote flexibility and overall health is incorporating some simple stretches into your daily routine, be it at home, at the gym or even outdoors. Stretching prevents injury, <a href="http://www.huffingtonpost.com/2011/10/24/yoga-stretching-back-pain_n_1029014.html" target="_hplink">can relieve back pain</a> and boosts energy. Note: It's important to stretch properly to avoid injury. Check out some good <a href="http://www.webmd.com/fitness-exercise/healthtool-basic-stretches" target="_hplink">examples of stretches here</a> and these <a href="http://www.huffingtonpost.com/2011/07/08/stretching-mistakes_n_892444.html#s304603&title=Not_Doing_It" target="_hplink">common stretching mistakes</a>.




  • Biking


    Biking is a great low-impact, cardiovascular workout, not to mention it's a lot of fun. There are a few ways to incorporate biking into your routine. Joy rides in your free time are always a good option -- alone or with a group. You could consider joining a local bike group or riding to nearby destinations instead of taking the car. <a href="http://www.livestrong.com/article/456032-stationary-bikes-and-health-benefits/" target="_hplink">Stationary bikes</a> also have great health benefits. Already a cycler? Here's how to get <a href="http://www.huffingtonpost.com/2011/05/30/6-ways-to-get-more-benefi_n_868670.html#s285033&title=Get_in_tune" target="_hplink">more benefit from your bike ride</a>.




  • Brisk Walks


    One of the most <a href="http://www.mayoclinic.com/health/walking/HQ01612" target="_hplink">beneficial exercises</a> is something humans have been doing for centuries: walking. Simple modifications to your routine, like parking further away and walking the extra distance or taking the stairs instead of the elevator, can really add up to boost your overall health. For an even greater benefit, take brisk walks that get your heart rate up.




  • Pilates


    <a href="http://pilates.about.com/od/whatispilates/a/WhatIsPilates.htm" target="_hplink">Pilates</a> is another low-impact exercise that's ideal for aging bodies. It's similar to yoga but puts more emphasis on gaining control and balance of the body by strengthening the core muscles. Pilates can be done in a class or at home with a video or other guide. <a href="http://www.huffingtonpost.co.uk/paola-bassanese/keep-fit-with-classical-p_b_987756.html" target="_hplink">This piece</a> offers a great run-down of the activity, along with images of some classic pilates stretches and workouts.




  • Tennis


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  • Swimming


    Swimming is easy on the body and is also one of the most comprehensive workouts, hitting <a href="http://www.webmd.com/fitness-exercise/guide/fitness-basics-swimming-is-for-everyone" target="_hplink">all the major muscle groups</a>: shoulders, back, abdominals, legs, hips and glutes. If you're getting serious about swimming, it's important to learn proper techniques, but even free-styling in the local pool or outdoors in the summer is a great way to exercise.




  • Dance


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  • Elliptical


    As the body ages, running and jogging can take a toll on the joints, knees or back and potentially cause injury. An elliptical cross-training machine is an alternative to running, which still gets your heart rate up but at a <a href="http://www.mayoclinic.com/health/elliptical-machines/AN01620" target="_hplink">lower impact</a>.




  • Strengthening Exercises


    You can take a simple walk to the next level by bringing weights along to build strength in your arms and boost the cardio benefits. Strength-building techniques like pushups, squats and lunges are easy to do at home or can be squeezed into buckets of free time throughout the day.