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 In a new study, the researchers tracked 23 late middle-aged adults with an average age of 65 and examined three specific biomarkers that are involved in learning and memory. Half were assigned to follow their typical physical activity patterns (which were less than the recommended 150 minutes of aerobic activity per week) while the other half were assigned "enhanced physical activity," or 3 sessions of weekly cardio that got progressively more challenging over the course of the study.

Both the gut microbiome and the three brain metabolites tracked showed beneficial changes in the enhanced exercise group.

Overall, the findings "support the beneficial effects of exercise training on brain function and brain health in asymptomatic individuals at risk for Alzheimer's disease," Henriette van Praag, Ph.D., from Florida Atlantic University's Schmidt College of Medicine tells Florida Atlantic University's News Desk.

The best news of all: You need not run a marathon or bike a 100-mile century ride to score these brain benefits. Another recent study proves that walking 3 times per week can deliver a serious dose of dementia prevention. And if you're new to exercise on the whole, starting with just 10 minutes can truly make an impact in the fight to prevent or slow cognitive decline. So walking is a stellar place to start, and continue. Just a thought.