Just 30 minutes of moderate to vigorous exercise can improve your memory the very next day

12/17/2024 / By Ava Grace

Scientists have discovered that just 30 minutes of exercise a day can enhance memory.
A 30-minute increase in a person’s activity levels is linked to a two to five percent improvement in memory for adults 50 and above.
People who combine more exercise with regular sleep of at least six hours have better cognitive functions.
Moderate to vigorous exercise including brisk walking, dancing or climbing up and down stairs for just 30 minutes can be enough to achieve these benefits.
Regular exercise and quality sleep not only improve cognitive function but also hold potential for enhancing brain health, especially in aging populations.

Researchers have found that simply increasing one’s activity level for at least 30 minutes every day can provide a noticeable boost to memory the very next day.

This latest revelation comes from researchers at University College London who have tied together the dots between physical activity, sleep quality and cognitive function in a comprehensive study.

Lead author Mikaela Bloomberg, a research fellow at the university’s Department of Epidemiology and Public Health, along with her team, set out to understand how everyday physical activity impacts brain function, particularly in older adults. (Related: STUDY: Evening exercise can help lower blood sugar levels effectively.)

Previous research had already established a link between regular exercise and improved cognitive performance, but most of this work had been conducted in laboratory settings, often over short time frames. Bloomberg’s team wanted to know how these benefits fared in the real world, where activity and sleep patterns are far less regimented.

To test this hypothesis, the team recruited 76 participants aged between 50 and 83, who wore activity trackers for eight days to monitor their physical activity and sleep. The participants completed daily cognitive tests to assess their attention, memory and processing speed.

What emerged from this data was compelling: Each 30-minute increase in moderate or vigorous activity was linked to a two to five percent improvement in working and episodic memory scores the following day.

“The improvement is notably small, but in a population of cognitively healthy adults, there’s not much room for further improvement,” said Bloomberg. “So, even a minor bump in memory scores can be significant.”

Moderate to vigorous exercise doesn’t mean hours of intense workouts. According to Bloomberg, any activity that gets your heart rate up qualifies, whether it’s a brisk walk, a dance session, or even climbing a few flights of stairs. This flexibility is encouraging for those who may not have the time or inclination for long, structured workouts.

The cognitive benefits of exercise are thought to stem from increased blood flow to the brain and the stimulation of neurotransmitters like norepinephrine and dopamine. These chemicals play a crucial role in various cognitive functions, giving us a boost in memory and mental agility.

Combining 30 minutes of exercise with good-quality sleep vastly improves memory and brain health

The study also highlighted the role of sleep duration and quality. Participants who slept for at least six hours at night showed improved cognitive performance, particularly in tasks related to episodic memory and attention. Those who got less sleep, on the other hand, were at a slight disadvantage.

Interestingly, the team found that deep sleep (slow-wave sleep) played a crucial role in these memory benefits, even when sleep duration was controlled for. This underscores the importance of a good night’s rest, not just in terms of physical recovery, but for mental well-being as well.

This is a simple, yet powerful message: Making time for regular exercise, coupled with a good night’s sleep, can make a tangible difference to cognitive health.

While the study focused on cognitively healthy adults, Bloomberg noted that the next steps will involve similar research on individuals with cognitive impairments.

“For people with mild cognitive impairments, even a small daily boost in cognitive function can make a huge difference,” she said.

Watch this video about the connection between exercise and better brain health.

This video is from the Wellness Forum Health channel on Brighteon.com.