According to a study, people who engaged in moderate or vigorous physical activity on a given day performed better on memory tests the following day.
Research that was led by researchers at University College London suggests that the cognitive benefits of exercise may extend well-beyond the few hours previously thought.
This finding could be significant for older adults looking for ways to enhance their cognitive function on a day-to-day basis.
How the Study Was Done
In the study, published in the International Journal of Behavioral Nutrition and Physical Activity, the research team tracked the physical activity and sleep patterns of 76 participants 50 to 83, who used wrist-worn activity trackers.
The researchers measured participants’ activity levels, including the amount of time spent sitting, engaging in light physical activity, and doing moderate or vigorous exercise.
Participants also completed daily cognitive tests that assessed various aspects of memory and mental performance.
The Results
The results revealed that, on average, people who did more moderate or vigorous exercise than usual on any given day had improved memory the next day, particularly in working memory (the ability to hold and manipulate information) and episodic memory (the ability to recall personal events and experiences).
The improvement in memory was more pronounced in those who also got a good amount of sleep.
Participants who slept for six hours or more had better cognitive performance.
Plus, more deep (slow-wave) sleep was linked to improvements in memory function as well.
Dr. Mikaela Bloomberg, the lead author of the study, notes that the results suggest that the cognitive benefits of exercise could last longer than the few hours typically associated with post-exercise boosts.
The study shows that even light forms of exercise, such as brisk walking or bicycle riding, can improve cognitive performance, as long as they raise the heart rate.
What Exercise Does for the Brain
This finding builds on earlier research showing that exercise increases blood flow to the brain and stimulates the release of neurotransmitters like dopamine and norepinephrine, which improve various aspects of brain function, including attention and memory.
In the short term, these neurochemical changes can support cognitive tasks and improve mood.
However, this study suggests that the effects of physical activity on memory may persist longer, potentially influencing mental function the next day.
How well do you sleep?
Freepik.com
The researchers found that more time spent being sedentary, such as sitting for prolonged periods, was associated with poorer performance in memory tests the next day.
But the combination of moderate or vigorous activity and quality sleep produced the best results for memory function.
Sleep is known to play a major role in memory consolidation, with deeper sleep being particularly beneficial for this process.
During this slow-wave sleep, the brain undergoes restorative processes that help reinforce the memory of information learned during the day.
The researchers found that this type of sleep accounted for a small portion of the link between exercise and improved memory.
Hence, both physical activity and sleep quality are essential for cognitive health.
Study Limitations
This study was small, and it also focused only on cognitively healthy adults.
Larger and broader studies are warranted, but nevertheless, the findings in this study are something to take notice of.
Other Considerations
This study is one of the first to examine next-day cognitive performance using a “micro-longitudinal” design, where participants are tracked as they go about their daily lives, rather than being placed in a controlled laboratory environment.
This approach allows the researchers to gather more realistic and natural data on how everyday behaviors influence cognitive function.
The researchers acknowledge that more investigation is needed to understand whether these short-term improvements in memory could have longer-term effects, such as slowing cognitive decline or reducing the risk of dementia.
Despite these unanswered questions, the findings suggest that older adults should prioritize both physical activity and quality sleep as part of their daily routines to support brain health.
Certainly, adding more moderate to vigorous exercise will always bring about physical health benefits as well, so even though this study had a few limitations, you should still bring moderate to vigorous exercise into your life if you’re sedentary or spend a lot of time in a seated position.
Five Tips to Get Started with Exercise
Shutterstock/pikselstock
- Set Clear, Achievable Goals: Break down big fitness goals into smaller, manageable steps, making them easier to track and accomplish.
- Find an Exercise You Enjoy: Explore different activities like swimming, cycling, fitness classes, yoga, karate, pickleball or hiking, to name a few, that feels fun rather than like a chore.
- Create a Routine: Establish a consistent exercise schedule, making it a regular part of your day. Never skip a planned exercise session because “I did a lot of housework today.”
- Track Progress: Use fitness apps or journals to see improvements, boosting motivation to keep going.
- Exercise with a Friend: Working out with a buddy provides accountability and makes exercising more enjoyable.
Balance exercises can also improve brain health.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, increased strength, muscle building, fitness and improved health.
.
