How Exercise Improves Brain Function: Cognitive Benefits Lasting Up to 24 Hours

A new study led by UCL (University College London) researchers suggests that the cognitive benefits of exercise can last for an entire day.

Previous studies have shown that physical activity can improve brain function in the short term. However, it was unclear how long these benefits would persist. This new research, published in the International Journal of Behavioral Nutrition and Physical Activity, found that adults aged 50 to 83 who engaged in more moderate to vigorous exercise on a particular day performed better on memory tests the following day.

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Less time spent sitting and six hours or more of sleep were also linked to better scores in memory tests the next day. More deep (slow-wave*) sleep also contributed to memory function, and the research team found this accounted for a small portion of the link between exercise and better next-day memory.

The research team looked at data from 76 men and women who wore activity trackers for eight days and took cognitive tests each day.

Lead author Dr Mikaela Bloomberg (UCL Institute of Epidemiology & Health Care) said: “Our findings suggest that the short-term memory benefits of physical activity may last longer than previously thought, possibly to the next day instead of just the few hours after exercise. Getting more sleep, particularly deep sleep, seems to add to this memory improvement.

“Moderate or vigorous activity means anything that gets your heart rate up – this could be brisk walking, dancing or walking up a few flights of stairs. It doesn’t have to be structured exercise.

“This was a small study and so it needs to be replicated with a larger sample of participants before we can be certain about the results.”

In the short term, exercise increases blood flow to the brain and stimulates the release of neurotransmitters such as norepinephrine and dopamine which help a range of cognitive functions.

The study revealed that increasing moderate to vigorous physical activity was associated with improved working memory and episodic memory the following day. Additionally, more overall sleep was linked to better episodic and working memory, as well as faster reaction times. Specifically, increased slow-wave sleep was connected to enhanced episodic memory.

Conversely, spending more time sedentary than usual was associated with poorer working memory the next day.