Just a Few Minutes of Exercise Can Sharpen Your Brain for Longer Than Expected

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Just a Few Minutes of Exercise can Sharpen Your Brain for Longer Than Expected A brief session of physical activity can significantly enhance brain function, with benefits to memory and cognitive abilities lasting longer than previously understood. Recent research has uncovered evidence that these positive effects can persist not just for a few hours but extend to the following day.



The Study and Its Approach

In a recent experiment, adults aged 50 to 83 were monitored over an eight-day period. Each day, participants completed cognitive tests assessing attention, memory, executive function, processing speed, and the ability to respond quickly to environmental changes. Activity levels and sleep patterns were tracked using wearable devices, allowing researchers to examine how physical activity and rest influenced cognitive performance.

The findings revealed that moderate physical activity, such as brisk walking or any activity that elevated the heart rate, led to the highest scores for episodic and working memory the next day. For every additional 30 minutes of moderate exercise, there was a notable improvement in memory performance. Conversely, increased sedentary behavior had a negative impact on working memory.

The Role of Sleep

While physical activity played a significant role in cognitive performance, sleep quality was also found to influence certain aspects of brain function. Longer sleep durations, particularly those involving slow-wave sleep, were associated with better episodic memory. Similarly, rapid eye movement (REM) sleep was linked to improved attention scores the following day.

Interestingly, the cognitive benefits of exercise were not significantly altered by variations in sleep characteristics, highlighting the unique impact of physical activity on brain function.



Why Exercise Helps

The cognitive boost from exercise is believed to stem from its effect on the hippocampus, a brain region involved in memory and learning. Physical activity increases neural connectivity and may even expand the hippocampus’s volume, potentially delaying cognitive decline.

Additionally, exercise promotes the release of chemicals that support brain health, such as brain-derived neurotrophic factor (BDNF), which encourages the growth and maintenance of neurons.



The Takeaway

Even moderate physical activity can have lasting benefits for brain health, making it an accessible option for most individuals. While vigorous exercise may not be suitable for everyone, this research underscores the value of incorporating regular movement into daily routines.

With sedentary lifestyles posing risks to both physical and mental well-being, it’s becoming increasingly clear that even a few minutes of moderate exercise can offer significant cognitive advantages—both immediately and in the days that follow.

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