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Just 5 minutes a day of these exercises can sharpen your brain as you age

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Just 5 minutes a day of these exercises can sharpen your brain as you age

Exercise has long been linked with stronger brains and reduced risk of dementia and other cognitive diseases. But new research suggests that older adults can significantly improve brain health with only a few minutes of daily movement.

Researchers from the University of South Australia and the U.S.-based AdventHealth Research Institute found that as few as five minutes of moderate-to-vigorous exercise a day correlated to significantly better cognitive performance. The study, published in the British journal Age & Ageing in early April, examined data from hundreds of people 65 to 80 years old.

Researchers found that “huff-and-puff” movements, like running or lap swimming, were associated with better brain functions including information processing, focusing and multitasking and short-term memory. They also found that even a few minutes of moderate exercise like walking improves brain functions.

“Our key finding was that moving from doing zero minutes or very little moderate-to-vigorous physical activity to doing just five minutes a day — that’s where the biggest gain in cognitive function was seen,” said the study’s lead author, Maddison Mellow, a research associate at the University of South Australia.

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The researchers distinguished between moderate and vigorous exercise by applying a simple test: whether subjects could still manage to speak full sentences after moving around. Vigorous exercise makes that impossible, said Audrey Collins, a postdoctoral research scientist at AdventHealth Research Institute and the paper’s co-lead author.

The study observed 585 people, all in good health. Their physical activity was measured using accelerometers they wore on their wrists; the researchers tested cognitive functions using online and paper-based tests.

Worth noting: This study also found a “strong relationship” between spending little to no time doing moderate to vigorous activity and poorer cognitive performance, Mellow said. One slightly surprising finding, she added, was that the cognitive performance gains from exercise don’t extend to longer-term memory and visual-spatial functions like judging distances or sizes.

The study was novel in that it categorized how people divided their days into three behaviors: sleep, sedentary and active. And though getting enough quality sleep is important to brain health in midlife and beyond, the researchers said that when forced to choose between minutes spent sleeping and minutes spent exercising, reducing sleep time to spend more time moving resulted in better brain function.

“It didn’t really matter, in this sample, where time was coming from, whether from sleep, sedentary behavior or light intensity physical activity,” Mellow said. “So long as time was being increased in moderate vigorous activity, that’s where the benefits were being shown for cognitive outcomes.”

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With that in mind, what are some moderate or vigorous bursts of exercise for older adults to do every day? We consulted experts to give you five accessible options.

1. Walking

Two experts I spoke with each said the easiest way to clock those five daily minutes for brain health is by walking.

“Walking is No. 1, because that’s the easiest,” said E. Todd Schroeder, professor of clinical physical therapy and the director of the Clinical Exercise Research Center at USC. Very sedentary older adults may want to start with simple flat-ground walking at their normal pace, Schroeder says.

If you’re already a steady, regular walker, kick up the pace to elevate your heart rate into that all-important moderate category.

“A brisk walk is considered to be moderate activity,” said Rob Musci, an assistant professor of health and human sciences at Loyola Marymount University. On a scale of 1 to 10, moderate exercise is what you would consider being in the 4 to 6 range, Musci said.

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To achieve a real huff-and-puff workout, walking or hiking briskly uphill is excellent, Schroeder said, because it also necessarily requires walking back down hill.

“That interval-type training is good,” he said, “where your heart rate goes up for a time then comes back down.”

2. Swimming

Swimming is a terrific way to get a full-body workout and raise your heart rate.

“It’s easy on the joints,” Shroeder said. “Even if you struggle with the technique of swimming, you can put on fins and get some at least moderate exercise.”

3. Cycling

Cycling can be on a stationary bike or an outdoor bike, many of which are now battery-assisted, making pedaling up hills almost too easy. One reason I like old-fashioned outdoor bikes, sans batteries, is that they also train balance and require your brain to keep you safe.

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4. Resistance training

Lifting weights is one of the best ways to maintain muscle strength as we age, Musci said. Try these simple exercises you can easily do at home in fewer than three minutes. They include:

  • Tossing a weighted ball from one hand to another (try it standing on one leg)
  • Squats holding a kettlebell, dumbbell, a bag of oranges or nothing at all
  • Weighted chest presses in boat pose

5. Gardening and housework

Gardening can be a great way to engage core muscles, encourage flexibility and practice fine motor skills. Even basic house cleaning, like scrubbing a bathtub or mopping a floor, can qualify as moderate exercise.

“Anything that gets your heart going is what we’re looking for,” Musci said. “You hear about all these high-end interventions, fitness programs and boot camps, but in reality, it’s just movement.”

The most important thing, he said, is “just getting off the couch.”

Von Zielbauer is the creator of Aging With Strength on Substack.

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Video: NASA Announces Artemis III Crew

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Video: NASA Announces Artemis III Crew

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NASA Announces Artemis III Crew

NASA announced the crew of Artemis III mission, which will fly to low-Earth orbit to test rendezvous and docking maneuvers with one or two lunar landers.

“I am excited to welcome you as the next crew in the Artemis journey to successfully return to the moon — this time to stay.” “I’m honored by the role that I’ve been given. I’m also very humbled by the task in front of us. But first and foremost, I’m grateful.” “So with that, the Artemis II crew, comrade, hands you the baton. You got the controls.” “As you know, we had a significant anomaly at our Launch Complex 36A on May 28. We’ve redoubled our efforts and are moving forward.”

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NASA announced the crew of Artemis III mission, which will fly to low-Earth orbit to test rendezvous and docking maneuvers with one or two lunar landers.

By Alisa Shodiyev Kaff

June 9, 2026

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Santa Monica Mountains’ last steelhead trout survived the Palisades fire — and even had babies

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Santa Monica Mountains’ last steelhead trout survived the Palisades fire — and even had babies

Scientists feared the Santa Monica Mountains’ last remaining steelhead trout were dead, smothered by debris flows unleashed by the Palisades fire.

But the endangered fish surprised them: A team of biologists recently spotted 30 of the rare trout — and 21 babies — in Topanga Creek.

“There was a lot of happy dancing in the creek,” said Rosi Dagit, principal conservation biologist for the Resource Conservation District of the Santa Monica Mountains, which works with public and private landowners to conserve natural resources.

That’s because the steelhead here are endangered, at both the state and federal levels. Once, they swam in most streams of the Santa Monicas, but their numbers plummeted amid overfishing and coastal development. Increasingly frequent wildfire has further stressed their habitat. Topanga Creek, a biodiversity hot spot, is home to their last known population in the mountains that stretch from the Hollywood Hills to Point Mugu in Ventura County.

The trout that were spotted, including this one, are part of a distinct Southern California population that’s listed as endangered at the state and federal levels.

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(RCDSMM Stream Team)

The California Department of Fish and Wildlife spearheaded a complex mission to rescue trout threatened by the Palisades fire that sparked in January 2025.

Time was of the essence. The fire hadn’t yet been fully contained. But rain was on the way, which would sweep massive amounts of sediment from the denuded hillsides into the water. Fish are often killed this way.

Crews stunned the fish with electricity, scooped them up in buckets, trucked them to a hatchery and ultimately moved them to Arroyo Hondo Creek in Santa Barbara County.

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Within days, Topanga Creek was choked with mud. Some assumed the fish left behind were goners.

But in March, the conservation district’s team found four. The following month, when water conditions were clearer, they saw more.

“These fish continue to amaze me,” said Kyle Evans, environmental program manager for the state Department of Fish and Wildlife, who had seen the damage to the creek. “I had seen populations get wiped out in similar situations. So when I heard, I was thrilled.”

Evans surmises the fish that survived were in an area of the creek where less charred material and sediment were swept in.

“These fish likely hunkered down, were hiding under some rocks or places to try to get away from the main concentration of flow,” he said. “And luckily they weren’t buried.”

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The ones that were spotted were fairly small, around 6 to 14 inches. Rainbow trout and steelhead trout are the same species, but with different lifestyles. If the fish remain in freshwater, they’ll be considered rainbows. However, they can migrate to the ocean and become steelhead, where they typically grow larger before returning to their natal waters to spawn.

Topanga Creek hasn’t fully recovered from the damage it sustained, but scientists say it’s looking better. Surveys last year were “so depressing,” Dagit said, with very few animals, and stretches that were essentially transformed into flat roads from all the sediment buildup. Some of the riparian canopy burned right down to the creek.

Then came 32 inches of rain over the last nine months, scouring out and moving sediment, creating deeper pools. Dagit said they recently found newt egg masses for the first time in years, as well as a few adult newts and many frogs. Plants that provide cover are starting to recover.

She provided photos comparing certain pools last year and this year, some dramatically transformed. In September 2025, the Shrine Pool could have been an overgrown hiking trail. This April, it was filled with shallow water.

Shrine Pool, Sept. 2025, left, and the same location, April 2026, right.

The Shrine Pool in September 2025, left, and the same location in April 2026, right, with RCDSMM’s Isaac Yelchin donning a wetsuit.

(RCDSMM Stream Team)

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Topanga Creek is home to another endangered fish, the small but hardy northern tidewater goby, often described as cute. Not long before the trout operation, Dagit led a rescue of hundreds of these fish too. Many were repatriated to the lagoon at the mouth of the creek in a moving ceremony last June.

There’s still the matter of what to do with the trout that were moved to Santa Barbara County last year. Evans would like to bring them home to the Santa Monicas at some point, but isn’t sure if it will happen. On one hand, they could bolster the small, genetically isolated surviving population. On the other, they might inadvertently bring in a disease or bacteria. There is some time to decide. Evans estimates the creek still needs to recover for two to three more years.

For now, the fish are functioning fine in their adopted creek. Experts worried the trauma wrought by the move would disrupt their spawning process, but they had babies that spring. This year, they spawned again.

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Pacifica pier cracks, another coastal casualty as seas continue to rise

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Pacifica pier cracks, another coastal casualty as seas continue to rise

The Pacifica Municipal Pier was shut down and taped off Thursday after city workers noticed cracks running through the landmark structure and concrete chunks falling into the ocean.

It’s just one of many coastal California structures that have recently crumbled under pressure from a rising and relentless ocean.

Officials from the small, beach city south of San Francisco said the pier was closed due to “cracking, separation, and displacement of the concrete walkway and structural elements.”

It will stay closed while structural engineers asses its safety.

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Photos taken by city employees show a wide crack that runs from top to bottom and across the structure as well. Other photos show a large horizontal crack under the foundation of a small restaurant on the pier, the Chit Chat Cafe.

The cafe was also shut down.

This is not the first time the 53-year-old pier has shown signs of stress. In 2021, part of it was shut down after handrails along the edge collapsed. And in 2023, after a series of storms pummeled the Central California coast, damaging parts of the pier, the structure was partially closed for more than year.

Those same storms caused extensive damage in Aptos and Capitola, 70 miles south, where piers and waterfront infrastructure were swept away or damaged.

In 2024, a 150- to 180- foot section of the Santa Cruz wharf was ripped off by powerful waves.

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At least 10 of the state’s dozens of coastal public piers were closed for part or all of 2024 due to structural damage sustained in winter storms since 2022. At least five others have longer-term upgrades planned to address structural issues.

“These things are costly to maintain,” said Zach Plopper, senior environmental director at Surfrider. “They are a part of our California coastal culture in many ways, but we’re going to need to reckon with, one, the state that they’re in, and two, the continuous and worsening threats they’re going to experience,”

He said most of the piers were constructed in the early 1900s, and they weren’t built to withstand decades of rough seas, storms and rising sea level.

“With this incoming El Niño, which is forecasted to be significant, and this marine heat wave we’re in the midst of, we’re kind of in uncharted waters as far as what this winter could bring in terms of storms and swells to the California coast, and we’re likely going to see a lot more damage,” he said. “Not just piers, but roads and other coastal infrastructure up and down the state.”

There was no storm in Pacifica earlier this week, so no single event could be blamed for the destruction.

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However, a 2025 report from an outside engineering firm, GHD, found that several sections of the pier were in “poor” or “serious” condition, and they recommended closure before anticipated storms or events that could “subject the piles to high winds, swells and large waves.”

The firm found several areas of the pier where concrete was missing and rebar was exposed and corroding.

“The pier has continued to experience high winds and large waves in a harsh marine environment,” the engineers wrote in the report, noting that continuous exposure to seawater or marine spray was “detrimental” to the structure.

A 2023 city report estimated it would cost $19 million to repair.

That same year, a state law was enacted to require local governments along the California coast to plan for sea level rise in the coming decades.

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Sea level has risen some 8 inches, on average, along the coast in the past 150 years, Plopper said, and researchers anticipate another foot in the next 25 years.

“We’re going to see profound shifts on our coastline, none that we have ever experienced before, and building static structures on the coast just doesn’t work all that well,” he said. “We’re going to have to make some really hard decisions.”

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