It may take more than a simple walk around the block, but a new study finds that vigorous physical activity in midlife can help reduce the risk of cognitive decline.

A long-term study of twins reveals physical activity may reduce the risk of cognitive decline later in life. Following up with more than 3,000 twins 25 years after they provided information on their exercise habits shows physical activity in midlife leads to better cognition later in life, report researchers in Finland in a new study published in the Journal of Alzheimer's Disease.

Several studies in recent years have shown physical activity can slow or prevent cognitive decline associated with aging, including one earlier this year suggesting exercise can slow mental decline by as much as 10 years.

For the new study, researchers followed up with 3,050 twins in Finland with a mean age of 49 who had assessed their physical activity on questionnaires in 1975 and 1981, assessing their cognition during telephone interviews a mean of 25.1 years after they took part in the original study.

The researchers used vigorous physical activity and volume of physical activity as predictors of cognitive impairment.

Although the study did not show levels of activity linked to specific cognitive performance, the researchers found those involved with the vigorous physical activity during midlife tended to have a reduced risk of cognitive decline compared to the most sedentary participants in the study.

"Overall, the study shows that moderately vigorous physical activity, meaning more strenuous than walking, is associated with better cognition after an average of 25 years," Professor Urho Kujala said in a press release. "This finding is in accordance with earlier animal model studies, which have shown that physical activity increases the amount of growth factors in the brain and improves synaptic plasticity."

The bottom line? It's never too late to join the gym and get pumping muscle. You'll be thinking clearer for years to come.

Q and A

Q: What are wheat berries? Are they healthier than other wheat products?

A: Wheat berries are simply the whole kernels — technically one-seeded fruits — of the wheat plant. Because they are the whole grain, they contain all the vitamins, minerals, fiber and other potentially beneficial compounds of the grain. They are nutritionally similar to bulgur and cracked wheat and more nutritious than highly processed wheat products, such as refined white flour. You can find wheat berries in supermarkets, packaged or in bulk bins. They take about an hour to cook — less if you presoak them. The longer they cook, the softer they get. Overcooked berries lose their shape. For crunchier berries, cook them for a shorter time. Wheat berries have a nutty taste and chewy texture. Mix them with other grains, vegetables, nuts, dried fruit and herbs; add them to soups, stuffing and casseroles, or sprinkle them on salads. Keep uncooked wheat berries in the refrigerator or freezer to slow spoilage. Once cooked, wheat berries last about one week refrigerated. — University of California, Berkeley Wellness Letter.

RECIPE

Celebrate the last of summer with this recipe for Hawaiian Steak Fajitas with Grilled Pineapple Salsa from Eating Well. It's quick and healthy.

Hawaiian Steak Fajitas with Grilled Pineapple Salsa

1 pound strip steak, trimmed

4 cups presliced fresh peppers and onions

2 tablespoons extra virgin olive oil

1/4 teaspoon salt

1/4 teaspoon ground pepper

2 slices prepeeled fresh pineapple (about 4 ounces)

3 tablespoons reduced sodium teriyaki sauce

1/4 cup pico de gallo or other fresh tomato salsa

8 corn tortillas, warmed

Place a grill basket on half of grill; preheat the grill to high. Cut steak crosswise into 1/4-inch-thick strips. Toss in a medium bowl with peppers and onions, oil, salt and pepper. Place the steak and vegetables in the grill basket; grill, stirring once or twice, until the vegetables are soft and charred, 8 to 10 minutes. Oil the other side of the grill rack; place pineapple on the rack and grill, turning once, until slightly charred, about 2 minutes per side. Transfer the steak and vegetables to a large bowl and toss with teriyaki sauce. Dice the pineapple and combine in a small bowl with pico de gallo (or salsa). Serve the steak and vegetables on tortillas with the salsa. Serves 4: 2 tortillas, 1 cup fajita mix and 3 tablespoons pineapple salsa each.

Per serving: 378 calories, 27 g protein, 37 g carbohydrate, 14 g fat, 61 mg cholesterol, 5 g fiber, 532 mg sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.