Just a few minutes of exercise can dramatically enhance brain function. The cognitive benefits may last longer than scientists once thought. New research suggests that even moderate physical activity can positively affect memory. It can also enhance thinking skills for an extended period. These benefits last beyond the first workout.
Researchers from University College London and the University of Oxford found that the benefits of exercise on cognitive abilities can last into the next day. Earlier studies indicated these benefits lasted only for a few minutes or hours. But, new findings reveal that moderate physical activity can produce lasting improvements.
THE STUDY: A CLOSER LOOK AT THE DATA
The study, which lasted for eight days, involved 76 British adults aged 50 to 83. All participants were cognitively healthy. Each day, participants took cognitive tests measuring attention, memory, executive function, processing speed, and psychomotor speed. The data also tracked their activity levels and sleep patterns using wearable devices. These individuals experienced the benefits of exercise as part of their daily routine.
LINK BETWEEN PHYSICAL ACTIVITY AND COGNITIVE FUNCTION
The researchers discovered that the highest scores for episodic and working memory occurred when participants engaged in moderate physical activity the day before. Activities like brisk walking, which elevated heart rates, had a clear positive impact on memory performance.
For every extra 30 minutes of moderate activity, participants saw an average improvement of 0.15 standard deviations in their episodic and working memory scores. On the flip side, sedentary behavior the previous day was linked to worse performance in working memory tests.
SLEEP’S ROLE IN COGNITIVE HEALTH
The study also explored sleep patterns, independent of physical activity. Longer sleep durations were linked to better episodic memory and faster psychomotor speed. Slow-wave sleep, crucial for deep rest, particularly enhanced episodic memory, while REM sleep boosted attention scores.
SMALL STUDY, BIG IMPLICATIONS
While the study was small, its results are significant. Researchers emphasize the need for larger studies to confirm the findings. Still, the current evidence suggests that exercise benefits may extend longer than previously thought. Sleep plays an important role in maintaining cognitive performance.
EXERCISE: A SIMPLE WAY TO BOOST BRAIN FUNCTION
It’s well known that physical activity improves blood flow to the brain, triggering the release of neurotransmitters like endorphins. One hypothesis is that exercise enhances the connectivity of neurons in the hippocampus. This area of the brain is critical for memory and learning. This increased connectivity may explain the boost in memory function following exercise.
EXERCISE AND THE HIPPOCAMPUS: PROTECTING MEMORY LONG-TERM
Studies suggest that regular exercise can even increase the size of the hippocampus, potentially delaying cognitive decline. A recent study found that high-intensity interval training (HIIT) could help individuals maintain cognitive sharpness for years.
THE ROLE OF MODERATE EXERCISE
While intense exercise has its benefits, it’s not always feasible for everyone. The good news is that even moderate exercise can provide significant cognitive benefits. Walking, cycling, or light aerobics can all promote brain health and help stave off memory decline.
SEDENTARY LIFESTYLES AND THEIR IMPACT ON THE BRAIN
It’s becoming increasingly clear that sedentary lifestyles are harmful to both physical health and brain function. Just as lack of exercise harms the body, it also contributes to cognitive decline. Encouraging people to be more active, even in small ways, could help maintain mental sharpness as they age.
