A recent study published in the International Journal of Behavioral Nutrition and Physical Activity on December 9 reveals that engaging in just 30 minutes of moderate-to-vigorous exercise daily can significantly enhance memory. Researchers found that such physical activity promotes both short-term working memory and longer-term episodic memory. Conducted with 76 cognitively healthy adults in the United Kingdom, aged 50 to 83, the study also discovered that combining exercise with sufficient sleep further augments mental performance.
The research builds on existing evidence linking physical exercise with improved brain health. Regular physical activity has been shown to enhance cognitive abilities and may lower the risk of future dementia. According to Dr. Peter Gliebus, "There is increasing evidence that regular physical activity can enhance cognitive abilities and potentially lower the risk of developing future dementia."
Importantly, the type and duration of physical activities play a crucial role in these cognitive benefits. Moderate exercises such as brisk walking, cycling, swimming, and dancing to upbeat music can reduce stress and anxiety, thereby improving memory. However, light exercises like taking the stairs or casual walking did not exhibit the same effect on memory enhancement the following day.
Participants in the study wore wrist trackers for eight days to record their physical activity and sleep patterns. Daily memory-focused tests assessed their cognitive performance. The findings indicated a strong association between an additional 30 minutes of moderate-to-vigorous physical activity and improved memory functions. Mikaela Bloomberg, PhD, noted, “We know from laboratory-based studies that we get a cognitive boost in the minutes to hours following a bout of exercise,” adding that they aimed “to see whether this benefit might last longer than a couple hours outside of a laboratory.”
This type of exercise is defined by the Centers for Disease Control and Prevention (CDC) as activities that involve "working hard enough to breathe harder, raise your heart rate, and break a sweat." Dr. Yi Shan Lee explained that during such activities, “It would feel difficult to do the activity and keep up a conversation.”
The study also highlights the intrinsic link between physical activity and sleep, both contributing to cognitive performance. As Mikaela Bloomberg, PhD, stated, “Sleep contributes to cognitive performance and physical activity and sleep are intrinsically linked behaviors.”
Moreover, researchers suggest that moderate-to-vigorous physical activities may enhance the brain's capacity to create new cells and rewire itself, thus strengthening memory. This finding underscores the importance of incorporating regular exercise into daily routines for cognitive benefits.
Leave a Reply