Turn Back the Clock: The Age-Defying Edit

Key Message at a Glance:
As we age, the brain becomes less efficient at clearing and maintaining important proteins — particularly those responsible for communication between brain cells. This gradual decline in “brain housekeeping” may contribute to synapse loss and cognitive vulnerability. Protecting brain health through lifelong movement and cognitive challenge has never been more important.

What’s Really Changing in the Ageing Brain?

When we talk about ageing, we usually think about joints, muscle strength or stamina.

But some of the most important changes are happening invisibly — at cellular level.

A major 2026 study published in Nature examined how ageing affects neuronal proteostasis — the system that maintains and clears proteins inside brain cells.

The findings were striking.

In older brains, protein breakdown slows significantly. In fact, protein half-life roughly doubled compared to younger brains.

In simple terms:

👉 The ageing brain becomes slower at clearing out old or damaged proteins.

And here’s why that matters.

Around half of the proteins that were no longer being efficiently cleared began to accumulate. Many of these were synaptic proteins — the proteins that allow brain cells to communicate with one another.

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Why Synapses Matter More Than You Think

Synapses underpin:

• Reaction time

• Coordination

• Balance responses

• Learning new skills

• Cognitive flexibility

• Adaptability

When synaptic communication becomes less efficient, the systems that keep us responsive and adaptable can gradually weaken.

Importantly, these changes emerged mostly after middle age.

Which tells us something powerful:

Ageing-related brain vulnerability doesn’t begin in frailty.
It begins quietly — in our 50s and beyond.

And that’s where prevention becomes critical.

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The Positive Side of This Story

This study didn’t test exercise directly.

But it strengthens the biological case for something we already know from decades of research:

The brain is adaptable.
And it responds to stimulation.

Movement increases blood flow and oxygen delivery.
Strength training reinforces neuromuscular signalling.
Balance work challenges reaction pathways.
Learning new patterns stimulates synaptic communication.

When we move with intention, we’re not just training muscles.
We’re training networks.

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Why Challenge Matters (Not Just Movement)

If synapses become more vulnerable with age, then maintaining adaptability becomes key.

That’s why activities that combine movement and thinking — often called dual tasking — are particularly valuable.

Examples might include:

• Walking while recalling words

• Changing direction to number sequences

• Balance tasks combined with memory challenges

• Coordinated arm movements while counting backwards

These types of activities stimulate both motor and cognitive networks at the same time — encouraging the brain to stay flexible and responsive.

In simple terms:

If ageing slows brain “housekeeping”,
we need to keep the system active and adaptable.

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The Bigger Picture

The study also showed that older brains rely more heavily on support cells (microglia) to help manage protein build-up.

This suggests ageing brains are working harder to maintain stability.

Which makes lifestyle factors that support resilience even more important.

• Consistent movement.
• Cognitive engagement.
• Variety.
• Progression.
• Social interaction.

We don’t just need activity.
We need stimulation.

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What This Means for All of Us

🧠 Ageing affects the brain as well as the body.
Synaptic communication — essential for coordination and reaction time — becomes more vulnerable over time.

🎯 Challenge protects adaptability.
Movement combined with cognitive engagement helps stimulate communication pathways.

⏳ Prevention starts earlier than we think.
Brain changes begin after middle age — making our 50s and 60s a powerful window for action.

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The Takeaway

Ageing isn’t simply about decline.

It’s about how well we maintain the systems that allow us to respond, adapt and stay independent.

And while we can’t stop time, we can influence how resilient our brain remains.

Because when it comes to ageing better,
stimulation is protection.

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Ready to Put This Into Practice?

The science is clear: brain resilience doesn’t happen by accident.
It’s built through consistent movement, cognitive challenge and purposeful stimulation.

That’s exactly why Move it or Lose it® classes are designed the way they are.

Each session follows our structured FABS® approach — combining aerobic exercise, strength, balance, flexibility and coordination, alongside cognitive challenges and dual-task activities that stimulate both body and brain.

We don’t just “do exercises.”
We train systems — the very systems that support independence, reaction time, adaptability and confidence as we age.

If you’re ready to be proactive about your brain health — not reactive — we’d love to welcome you.

👉 Find a class near you using our Class Finder.
Simply enter your postcode and discover supportive, welcoming sessions designed specifically for the 50+ population.

Because ageing better isn’t about doing more.

It’s about doing the right things — consistently — in the right environment.

And that’s exactly what our classes are built for.