THE ARISING · Longevity & Healthspan
Balance-Challenging Strength Training Improved Two Thinking Tests in Older Adults With Possible Mild Cognitive Impairment
Twenty-four weeks of strength exercises done on wobbly surfaces improved performance on two tests of executive function in older adults with probable mild cognitive impairment, according to a new randomized trial.
The study, published online on November 7, 2026, in The Journal of Nutrition, Health & Aging, was a randomized, assessor-blinded, sham-controlled trial of 162 adults aged 65 and older. All were physically independent and had test scores pointing to possible mild cognitive impairment (MCI). Their mean age was 70.4 years, and their mean score on the Montreal Cognitive Assessment, a common screening test, was 20.1.
Eighty participants were assigned to instability resistance training, twice a week. They did seven strength exercises on unstable surfaces, such as a balance pad or a Bosu ball. Each exercise was done in three sets of 10 to 15 repetitions. The other 82 formed an active control group. They did low-intensity functional and stretching or relaxation exercises with no structure, progression or added complexity.
Researchers tested executive function and memory at the start, at 12 weeks and at 24 weeks. The executive function tests included the Stroop Color Task, the Digit Symbol Substitution Test, Trail Making Test Parts A and B, a digit span test and a verbal fluency test. The analysis adjusted for sex, age and each person's starting score.
At 24 weeks, the training group did better than the control group on two measures. On letter A verbal fluency, the difference was 1.2 letters (95% confidence interval 0.2 to 2.2; p=0.017). On digit span forward, which asks people to repeat a sequence of numbers, it was 0.7 points (95% confidence interval 0.1 to 1.3; p=0.010). The remaining cognitive outcomes did not differ significantly between groups.
The authors concluded that 24 weeks of instability resistance training improved executive functioning domains in this group. The control group also exercised, so this was a comparison between two exercise programs, not exercise versus inactivity. It does not isolate the effect of unstable surfaces from differences in resistance, intensity or progression, or establish prevention of dementia.
Next to watch: whether longer trials confirm the two gains and show them in more of the cognitive measures.
Source: da Silva and colleagues, The Journal of Nutrition, Health & Aging, November 7, 2026.
If balance is already difficult, work with a qualified trainer or physical therapist rather than trying unstable exercises alone.