Exercise’s Cognitive Boost Lasts for 24 Hours, Study Finds
Recent research has revealed that the benefits of moderate to vigorous physical exercise extend beyond immediate cognitive improvements, enhancing memory and mental performance for up to 24 hours post-activity. Conducted by University College London (UCL), this study provides new insights into the lasting effects of physical activity on brain health, especially in adults aged 50 to 83.
The Science Behind the Cognitive Boost
Physical activity is already known to increase blood flow to the brain and stimulate the release of neurotransmitters like norepinephrine and dopamine, which enhance various cognitive functions. While these neurochemical changes typically last for a few hours, the UCL study found that their effects could persist for an entire day. Notably, improved performance in memory tests the day after exercise supports the long-term benefits of such activities.
Dr. Mikaela Bloomberg, lead author of the study, explained, “Our findings suggest that the short-term memory benefits of physical activity may last longer than previously thought, possibly extending to the following day instead of just the hours immediately after exercise.”
Role of Sleep and Reduced Sedentary Time
The research highlighted the significant synergy between physical activity and sleep. Participants who achieved six or more hours of sleep—especially restorative slow-wave sleep—exhibited better episodic and working memory. Conversely, excessive sedentary behavior negatively impacted next-day memory performance.
Deep sleep, which is marked by slow-wave brain activity, was particularly crucial. It not only enhanced memory but also acted as a mediator, amplifying the cognitive benefits of exercise.
Study Design and Findings
The study tracked 76 participants over eight days using wrist-worn activity trackers and daily cognitive tests. Researchers quantified time spent in sedentary states, light physical activity, and moderate to vigorous physical activity. They also measured sleep duration and quality, focusing on rapid eye movement (REM) sleep and slow-wave sleep.
Key findings include:
- Moderate to vigorous physical activity was linked to improved working memory and episodic memory the following day.
- Less sedentary time and higher sleep quality also contributed to better cognitive performance.
- Psychomotor speed, or the ability to quickly respond to environmental stimuli, improved with more overall sleep.
Implications for Aging Populations
For older adults, maintaining cognitive function is critical to ensuring independence and quality of life. “Among older adults, identifying factors that can positively impact cognitive health on a daily basis is essential,” noted Professor Andrew Steptoe, a co-author of the study.
While the findings suggest short-term boosts to memory, researchers stress the need for further investigation into whether these improvements translate into long-term cognitive health benefits.
Accessible and Practical Recommendations
The good news is that these cognitive benefits do not require rigorous or structured workouts. Simple activities like brisk walking, climbing stairs, or dancing can elevate heart rates and yield significant results. “It doesn’t have to be structured exercise,” Bloomberg emphasized.
Looking Ahead
This study, published in the International Journal of Behavioral Nutrition and Physical Activity, is one of the first to use a “micro-longitudinal” design to assess day-to-day cognitive performance in real-world settings. While promising, researchers caution that further studies with larger and more diverse populations are needed to confirm these results and explore their implications for individuals with neurocognitive disorders.
In the meantime, incorporating regular exercise and prioritizing good sleep habits remain actionable strategies for enhancing brain health and cognitive performance.
References
- Exercise Boosts Memory for 24 Hours – Neuro Science – (Accessed on Dec 11, 2024)
- The science of exercise: How a workout benefits your brain – New Scientist – (Accessed on Dec 11, 2024)
- Benefits of physical exercise can still be felt by the brain the day after, scientists say – Daily Mail – (Accessed on Dec 11, 2024)
- Short-term cognitive boost from exercise may last for 24 hours, suggests study – Medical Express – (Accessed on Dec 11, 2024)
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