Brain benefits of exercise remain noticeable the day post physical activity
Physical activity has long been associated with a healthier body, but recent research reveals that it also significantly boosts cognitive performance. Moderate intensity exercises, such as brisk walking, cycling at a comfortable pace, swimming laps, or dancing, have been found to supercharge memory formation and retrieval, improving both working memory and episodic memory.
This cognitive enhancement lasts for a full 24 hours following exercise. The secret behind this boost lies in the production of BDNF (brain-derived neurotrophic factor), a protein that promotes the growth of new neurons and strengthens connections between existing ones, essentially rewiring the brain for better performance.
The benefits of BDNF production from regular exercise lead to lasting structural changes in the brain, establishing new neural pathways and strengthening existing connections. This rewiring results in accelerated information processing, leading to faster reaction times, quicker decision-making abilities, and improved cognitive flexibility.
Strategic exercise timing becomes a powerful tool for optimizing cognitive performance. Aligning physical activity with mental performance needs can maximise the benefits of exercise on the brain. For older adults, this 24-hour cognitive enhancement window offers an opportunity to strategically plan mentally demanding activities around exercise sessions.
Regular physical activity creates compound cognitive benefits that accumulate over time, enhancing baseline cognitive function. A study focusing on adults aged 50 to 83 found that those who engaged in more moderate to vigorous physical activity than usual performed significantly better on memory tests the following day.
Age-related cognitive decline typically affects processing speed, working memory, and executive function, areas that showed improvement following exercise. Interestingly, the most powerful cognitive benefits from exercise might come the day after, suggesting a shift in workout timing strategies for optimal mental performance.
Vigorous activities, such as jogging, hiking uphill, playing recreational sports, or doing bodyweight exercises, also provide cognitive benefits. Incidental exercise, such as taking stairs instead of elevators, parking farther away, or walking to nearby destinations, contributes to cognitive improvements when it exceeds participants' usual activity levels.
The neuroplasticity benefits of exercise become even more crucial with age, providing the necessary neurochemical environment for continued brain adaptation and growth throughout the lifespan. Exercise triggers the release of brain-boosting chemicals like norepinephrine, dopamine, serotonin, and BDNF, supporting memory consolidation, emotional regulation, and cognitive recovery.
Improved sleep quality from regular exercise further contributes to cognitive enhancement. The research project that studied the long-term effects of regular physical activity on the brain and cognition, publishing results showing improved cognitive performance in adults aged 50 to 83 through more movement without intensive training, is not explicitly named in the provided search results. However, the hope remains that regular physical activity can serve as a powerful tool for maintaining and even enhancing cognitive function as we age.
