1. Exercise can boost your memory — and a new study says the short-term cognitive benefits can last for 24 hours
Exercise can boost your memory Exercise has long been celebrated for its numerous health benefits, from reducing the risk of heart disease to promoting better sleep. Now, new research suggests it can also enhance memory, with the positive effects potentially lasting up to 24 hours after exercise.
A study published in the International Journal of Behavioral Nutrition and Physical Activity analyzed data from 76 adults aged 50 to 83 who wore activity trackers for eight days and completed daily cognitive tests. The results showed that participants who engaged in more moderate to vigorous physical activity than usual performed better on memory tests the following day.
General activity levels also seemed to play a role. Those who spent less time sitting and slept for six additional hours over the study period demonstrated improved memory scores as well.
Exercise and Brain Function
Lead author Mikaela Bloomberg, a senior research fellow at University College London, highlighted the significance of these findings, particularly for older adults, as maintaining cognitive function becomes increasingly vital with age. But why does exercise seem to have this impact on memory?
Exercise can boost your memory Previous studies have shown that exercise improves memory shortly after a workout, but this study extends those findings, suggesting the benefits can persist for a full day. Experts believe the improvement stems from several factors. According to Bloomberg, exercise increases blood flow to the brain and stimulates neurotransmitters that support cognitive function. Additionally, exercise promotes the growth of new neurons in the hippocampus—a brain region crucial for memory and learning—and enhances neuroplasticity, or the brain’s ability to reorganize and form new connections.
Dr. Vernon Williams, a sports neurologist at Cedars-Sinai Kerlan-Jobe Institute, notes that exercise can also reduce brain inflammation, which is associated with cognitive decline.
Exercise can boost your memory How Much Exercise Is Needed?
The study didn’t specify a precise duration or intensity of exercise required for memory improvement but found that simply being more active than usual yielded benefits. For example, if you typically exercise for 30 minutes, adding just five more minutes could provide a cognitive boost the next day.
Moderate to vigorous activities like brisk walking, jogging, or cycling appeared to be particularly effective. Conversely, spending more time than usual being sedentary was linked to poorer memory performance.
Practical Implications
Exercise can boost your memory
Exercise can boost your memory While the study’s sample size was relatively small, its findings suggest actionable strategies for improving memory. For older adults, maintaining a regular exercise routine may support cognitive health. For others, a workout before a major exam or presentation could help enhance mental sharpness.
Exercise can boost your memory Consistency is key, according to Williams, as regular exercise likely provides cumulative cognitive benefits. There’s also evidence suggesting that activities with cognitive demands, such as structured workouts or games, may further stimulate the brain.
Exercise can boost your memory Best Exercises for Memory
Exercise can boost your memory The study focused on moderate-intensity activities but emphasized that even light exercise can be beneficial. Other research has found high-intensity exercises, like cycling or interval training, may also boost cognitive functions, including memory, attention, and problem-solving skills.
Bloomberg and other researchers underscore the importance of staying active as part of a healthy lifestyle. Integrating physical activity into daily routines, especially for older adults, not only supports general health but may also help maintain cognitive function over time.
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