Think you know ageing? The myths that science has busted

Ageing is often surrounded by myths that can cause unnecessary dread. You might worry that memory loss is inevitable, that exercise is unsafe, or that it’s too late to learn something new.

But science paints a much brighter picture.

Research shows that our brains and bodies remain adaptable throughout life, and small, everyday habits can make a big difference in how we age.

So, let’s debunk some of the biggest myths about ageing and explore what the evidence really says.

One of the biggest misconceptions about ageing is that cognitive decline is entirely unavoidable; that ‘getting older’ and ‘getting dementia’ are one in the same. But dementia isn’t a natural state of ageing, it’s a condition that is a consequence of diseases of the brain.

We all experience forgetfulness to a certain extent – misplacing our keys, forgetting a name, or struggling to recall a word that’s right on the tip of our tongue, are things we can experience at any age. These mental blanks are part of being human and not always cause for concern.

Our brains do change as we age, and it’s normal to take a little longer to recall things or learn new information. The key is noticing when something feels different or persistent.

Tip: Make it a habit to regularly check in with your doctor about all aspects of your health, including cognition. A quick chat and routine health review can help keep your brain (and body) in top shape and catch any changes early.

Developing dementia isn’t just a roll of the dice. The latest Lancet Commission on Dementia report found that almost half (45.3%) of all dementia cases could theoretically be prevented or delayed by addressing 14 modifiable risk factors – things like physical activity, social connection, hearing health, and managing blood pressure.

Even for those with a family history or genetic predisposition, your daily choices still matter. Regular exercise, a balanced diet, engaging with others, and keeping your mind active can all help protect brain health over time.

The best part? You don’t have to change everything at once. Even small, healthy habits can make a big difference.

This is exactly what projects like the LEISURE study are exploring: how simple, evidence-based lifestyle changes can empower older adults to take control of their brain health and reduce dementia risk in real life, not just in theory.

Tip: Take some time to look over the modifiable risk factors for dementia and chat with your GP or healthcare team about simple ways to weave healthy habits into your daily life.

It’s easy to assume that getting older means getting weaker, but that’s not the full story.

While muscle mass and bone density decline with age, much of this loss is due to inactivity, not ageing itself. Being sedentary (that is, staying still) is often more to blame for lost ability and independence.

Exercise isn’t something to be avoided in later life. Regular movement improves mood, supports bone health, reduces risk of falls, and helps manage chronic conditions like diabetes, arthritis and heart disease.

Research also continues to link physical activity as a protective factor for dementia and Alzheimer’s disease.

Tip: Talk with your GP or an exercise professional about safe, enjoyable ways to stay active that fit your health needs and lifestyle. You don’t need a gym membership or fancy equipment - a 10-minute daily walk, some gentle stretches during TV ads, or lifting light weights while boiling the kettle all count. You might find our our article about establishing healthy habits helpful.

Think you can’t teach an old dog new tricks? Science strongly disagrees!

Research shows that learning is lifelong – the brain keeps forming new connections, memories and skills well into later life. In fact, staying curious and learning something new is one of the best ways to keep your brain adaptable and resilient.

From mastering a musical instrument to picking up a new language, older adults continually prove that growth doesn’t stop with age. Studies have found that older adults who learned complex new skills (like quilting or how to use an iPad) showed improvements in memory and attention.

Also, while some mental processes may slow slightly, other abilities often strengthen with experience such as vocabulary, emotional intelligence and problem-solving.

Our research shows that although it can take slightly longer to learn something new, older adults are often the most consistent at sticking with it. These findings remind us that learning isn’t limited by age, it’s shaped by opportunity, motivation and support.

Tip: Keep your brain active by tackling a new skill you’ve always been curious about or exploring a new hobby that challenges your thinking. For example, you could learn a new tech skill, join a community art group or try your hand at pickleball! You might even want to attend some informational classes, like our free Brain Science for Wellbeing webinars.

The more we debunk myths about ageing, the more we see the truth: getting older is something to embrace. In fact, research shows our emotional health – happiness, life satisfaction, and ability to weather life’s challenges – continues to increase across our lifespan.

With knowledge, connection, and a few healthy habits, we can all redefine what ageing well looks like.

Author: Chelsea Hennessy, PhD research candidate in healthy brain ageing

Disclaimer: This article is for information purposes only and should not be considered medical advice. Consult a healthcare professional about any health concerns or before making any changes to your medication, diet, or exercise routine.