A recent study found that exercising for 30 minutes a day can positively impact brain health. University College London (UCL) researchers published their findings in the International Journal of Behavioral Nutrition and Physical Activity.
According to the study, moderate to vigorous physical activity for 30 minutes and getting more than six hours of sleep can improve cognitive abilities the following day.
The research involved 76 adults aged 50 to 83, all with no cognitive impairments or dementia. Over eight days, participants wore accelerometers to track their daily physical activity and sleep patterns. They also completed a simple online cognitive test each day to measure attention, memory, and processing speed.
The results revealed that for every 30 minutes of moderate to vigorous physical activity performed the previous day, episode and working memory scores improved by 2% to 5% the next day. However, only working memory scores consistently increased when sleep data was factored in.
This study builds on previous research linking physical activity to short-term improvements in cognitive function and reduced dementia risk. Unlike earlier studies that focused on responses in controlled lab environments over a few hours, this research examined the effects of real-world physical activity on cognitive performance.
The researchers suggested that the cognitive benefits of physical activity could be linked to increased blood flow to the brain and the stimulation of neurotransmitters. Mikaela Bloomberg, a public health researcher at UCL, explained that physical activity benefits the brain and is supported by quality sleep. She added that while it is challenging to determine if these findings have a significant clinical impact, the next step involves conducting similar studies with individuals who have cognitive impairments.
Bloomberg emphasized the significance of these findings for people with mild cognitive impairment, noting that even small daily improvements in mental ability can have a meaningful impact.
The study also found that an additional 30 minutes of sitting time slightly declined working memory scores the following day. Furthermore, participants who slept more than six hours scored higher on episode memory, attention, and physical response speed than those who slept less.
Despite these insights, the researchers acknowledged certain limitations. The participants were highly educated, in excellent health, and already had high levels of physical activity, which may not represent the general population.
Bloomberg noted that while it remains unclear how exercise improves memory the following day—given that the effects of neurotransmitters typically last only a few hours—other mechanisms may contribute to the long-term cognitive benefits of exercise. She concluded by emphasizing that cognitive decline is a natural part of aging, highlighting the importance of taking small daily actions to enhance cognitive function, maintain independence, and foster social engagement.
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