The 5-Minute Habit That Rewires an Aging Brain

What if five minutes a day could protect your brain from aging?

In this powerful, science-backed piece, radiation oncologist Dr. Michael Hunter explores a simple habit with extraordinary potential: brief bursts of movement. Drawing on neuroscience research, he explains how light activity—like walking, dancing, or stretching—can boost memory, increase brain volume, and sharpen mental clarity, especially in midlife and beyond.

This isn’t a fitness article. It’s a rethinking of how the brain ages—and how small daily choices can preserve what matters most: your mind.

Inside, you’ll find:

• Surprising research from major brain studies
• Why movement may work better than meditation apps
• How this habit fits into a busy life (no gym required)
• A personal take from a doctor who treats the toll of aging daily

Whether you’re 35 or 75, this five-minute shift could change how you age because longevity isn’t earned in hours. It’s accumulated in minutes.

Here’s an excerpt:

“We don’t stop playing because we grow old; we grow old because we stop playing.” — George Bernard Shaw.

I used to think healthy aging came down to diet, genetics, and clean scans.

But lately, I’ve been rethinking everything — because of what five minutes taught me.

I’m a doctor. I spend most days in a lead-lined room, aiming radiation at cancer cells.

But the most important prescription I give — and try to follow myself — is simpler than any pill: move.

Even for five minutes.

What the Science Is Quietly Showing

• Just five minutes of light-to-moderate activity — walking, stretching, dancing — can measurably benefit brain health.
• Studies suggest these short bouts may help preserve memory function, increase brain volume in aging adults, and regulate blood flow in key regions like the hippocampus.
• It’s not about perfection. It’s about motion.

Think of movement as brain fertilizer.

5 Movements I Prescribe (and Practice)

You don’t need a gym. You need a body and a decision.

1. Walk around the block after lunch, before you open another tab.
2. March in place while waiting for the kettle to boil.
3. Stand and stretch between patients, meetings, or emails.
4. Put on one song and sway, step, or move to it.
5. Climb the stairs — even just once. (It counts more than you think.)

I’ve done all of these between consults.

Read now and take the first step toward a sharper, more resilient brain. Read more using free FRIEND LINK to my essay on Medium.com: https://medium.com/beingwell/the-5-minute-habit-that-rewires-an-aging-brain-fccc8dea8698?sk=a8ca0e8c72ea841be644c0f68fefd544