A groundbreaking study published in the International Journal of Behavioural Nutrition and Physical Activity reveals that just 30 minutes of moderate-to-vigorous exercise can enhance brain performance for 24-hours.
Researchers from University College London and the University of Oxford found that increased physical activity significantly improved memory and cognitive functions in adults aged between 50 to 83.
New Research Highlights Cognitive Benefits of Physical Activity
The research involved 76 participants who wore activity trackers for eight days to monitor their levels of physical activity, sedentary behaviour, and sleep patterns. Each day, participants completed cognitive tests assessing memory and reaction times.
Key findings include:
Memory Boosts
For every additional 30 minutes of moderate-to-vigorous exercise, participants' working memory improved by 5%, while episodic memory saw a 2% enhancement.
Sleep Matters
Better sleep, especially six or more hours of deep, slow-wave sleep, was linked to higher memory scores.
Sedentary Risks
More time spent sitting, correlated with poorer working memory performance.
Overall Cognitive Gains
Psychomotor speed, or the ability to quickly detect and respond to stimuli, also improved with physical activity. Interestingly, these benefits were observed even in cognitively healthy individuals, underscoring the potential of exercise to optimise mental sharpness.
What Counts as Moderate-to-Vigorous Exercise?
Lead author Dr. Mikaela Bloomberg explains that activities raising your heart rate, such as brisk walking, dancing, or climbing stairs, qualify as moderate-to-vigorous exercise. These activities need not be part of a structured workout routine to be effective.
Why Exercise Enhances Brain Function
Exercise increases blood flow to the brain and stimulates the release of neurotransmitters like norepinephrine and dopamine, which support memory, focus, and overall cognitive function. Previous studies have also highlighted the role of high-intensity interval training in boosting spatial memory and increasing levels of brain-derived neurotrophic factor (BDNF), a protein essential for brain health.
Key Takeaway
Incorporating just 30 minutes of heart-pumping activity into your day can have profound effects on your brain’s performance, keeping your mind sharp and agile for 24 hours. Whether it’s a brisk walk or a quick dance session, the benefits are undeniable. (Source: womenshealthmag.com)
