New Study Links Daily Exercise and Improved Memory Function
A study from University College London has shown that 30 minutes of moderate to vigorous activity and sleeping for at least six hours at night coudl contribute to improved cognitive performance the following day.
“The takeaway is just that physical activity is good for your brain and good sleep helps that,” said Dr. Mikaela Bloomberg, first author of the study.
Now researchers say they have examined the short-term impact of physical activity carried out in real life, finding not only benefits to the brain but also revealing that these benefits appear to last longer than expected.
Writing in the International Journal of Behavioral Nutrition and Physical Activity, Bloomberg and colleagues report how 76 adults aged 50-83 years old, who did not have cognitive impairment or dementia, were asked to wear an accelerometer for eight days to track their sleep and physical activity while carrying out their normal lives.
While Bloomberg noted it is arduous to determine whether this corresponds to a tangible clinical difference for participants, she mentioned that the next step is to conduct similar work with individuals who have cognitive impairments. “The idea is for people who have mild cognitive impairment, a very minor boost in cognitive performance on a day-to-day basis can make a huge difference,” she added.
The team also found that each 30-minute increase in sedentary behavior was associated with a small drop in working memory scores the next day. Although Bloomberg stated that how sedentary time is spent could be significant, those who slept at least six hours a night had higher scores for episodic memory, attention, and physical response speed the next day, after accounting for levels of physical activity, compared to those who had less sleep.
However, the study has limitations, including that the participants had high levels of education, excellent health, and high levels of everyday physical activity.
Bloomberg added that it is not clear exactly what is driving the impact of exercise on memory the following day, as benefits from neurotransmitters are only thought to last for a few hours. She also noted that different mechanisms might potentially be behind the long-term benefits of exercise to the brain.
The study ties into a focus on protecting our brains as we age. “We all experience cognitive decline as we get older; it’s a normal part of aging,” Bloomberg said. “So that’s the age group where we start to think: what are these little things we can do on a day-to-day basis to improve our cognitive function and our independence and social participation?”
How much sleep is recommended to maximize the cognitive benefits of daily exercise?
Q&A: Unpacking the link Between Daily Exercise and Improved Memory Function with Dr. Mikaela Bloomberg
Time.news Editor: Welcome,Dr. Bloomberg! Thank you for joining us. Your recent study from University College London has shown a compelling connection between daily exercise and improved memory function. Can you elaborate on the key findings?
Dr. Mikaela Bloomberg: Thank you for having me! our study indicates that engaging in just 30 minutes of moderate to vigorous physical activity, combined with getting at least six hours of quality sleep, significantly enhances cognitive performance the following day. It was fascinating to see that the benefits don’t just appear temporarily but last longer than previous research suggested.
Time.news Editor: That’s remarkable! You mentioned that the study involved participants aged 50-83. Can you explain how their activity levels correlated with memory performance?
Dr. Mikaela Bloomberg: Absolutely. We assessed 76 adults in that age range who were free of cognitive impairments. By using accelerometers to monitor their daily activity and sleep patterns, we found that individuals who maintained a higher level of physical activity had better working memory scores the next day. Conversely, we noted that each additional 30 minutes of sedentary behavior was linked to a decrease in memory performance. This emphasizes the importance of staying active, notably as we age.
Time.news Editor: Your findings underscore that good sleep is also a crucial factor. How does sleep impact cognitive function in conjunction with exercise?
Dr. Mikaela Bloomberg: Sleep indeed plays a vital role. Our research showed that those who slept for at least six hours not only scored higher in episodic memory and attention but also exhibited improved physical response speed. It appears that while exercise boosts brain function, adequate sleep is necessary to maximize those benefits. The interplay between sleep and physical activity is an area we’re keen to explore further.
Time.news Editor: What do you believe are the practical implications of your findings for individuals, particularly those who might potentially be experiencing the early signs of cognitive decline?
Dr. Mikaela Bloomberg: For the aging population, activities that promote both physical and mental health are essential. Incorporating simple exercises into daily routines can make a significant difference. Furthermore, ensuring sufficient sleep should be part of that routine. For individuals with mild cognitive impairment, even modest improvements in cognitive function through exercise and sleep could significantly enhance their quality of life.
Time.news Editor: You highlighted that the participants in your study had high levels of education and health. How might these factors influence your findings, and what is the next step in your research?
Dr. Mikaela Bloomberg: That’s a great point. Although our study provides valuable insights, the participants’ health and education levels were above average, which may not represent the broader population.Our next step is to replicate this research with individuals who have existing cognitive impairments.We want to determine if the same benefits are observable and how we can better target interventions for varied groups.
Time.news Editor: What advice would you give to readers looking to incorporate more physical activity into their daily lives to enhance both their physical and cognitive health?
Dr. Mikaela Bloomberg: Start small! Aim for 30 minutes of moderate to vigorous activity daily; this could be brisk walking, cycling, or even dancing. It’s also important to find activities that you enjoy, making it easier to stick with them. Additionally, prioritize a good sleep routine; limit screen time before bed and create a calming nocturnal environment. These small lifestyle changes can lead to meaningful improvements in your overall cognitive function.
Time.news Editor: Thank you, Dr. bloomberg, for sharing such insightful information on how daily exercise and sleep can positively influence memory function. We’re excited to see where future research leads!
Dr. Mikaela Bloomberg: Thank you for the prospect to discuss this critically important topic! I hope our findings inspire others to embrace healthier habits for the benefit of their cognitive health as they age.