Take A Stroll And Get A 24 Hour-Long Memory Boost, Says Study And Expert

How Are Exercise And Brain Health Linked?

In a conversation with the OnlyMyHealth team, our expert Dr. Murali Krishna CH V, Senior Consultant Neurologist, CARE Hospitals, Malakpet, Hyderabad, explained, “Physical activity increases blood flow to the brain, catalyses the growth of new neurons, and enhances cognitive function, in toto.” Essentially, according to Dr. Krishna, regular exercise paves the path towards enhanced brain health. 

Exercise helps the brain get the oxygen and nutrients it needs to function optimally. When you get your heart rate up, whether through walking, dancing, or even taking the stairs, you’re giving your brain a workout too.

What Does Research Say?

A recent study from University College London (UCL) supports this idea. The study observed 76 participants aged 50 to 83. It found that those who engaged in 30 minutes of moderate to vigorous physical activity performed better on memory tests the following day. This means the memory boost lasted for a full 24 hours, a longer period than previously thought.

What Counts As Moderate To Vigorous Activity?

You might be wondering what qualifies as “moderate to vigorous” exercise. The good news is it doesn’t have to be complicated or involve an intense workout plan. According to Dr. Mikaela Bloomberg, one of the researchers behind the UCL study, “Moderate or vigorous activity means anything that gets your heart rate up—brisk walking, dancing, or walking up a few flights of stairs. It doesn’t have to be structured exercise.” She shared the same in a press release.

So, if you’re not a gym enthusiast, don’t worry. Taking a brisk walk in the park, doing some housework at a faster pace, or even dancing to your favourite tunes can all contribute to keeping your brain sharp.

Related: Instagram Leads or Misleads? The Best Time to Walk in Pollution: Morning or Evening for Maximum Health Benefits

Probing The Role Of Sleep In Boosting Memory 

Exercise alone isn’t the only factor influencing memory; sleep plays a critical role too. The study found that getting adequate sleep, particularly deep, slow-wave sleep, enhances the cognitive benefits of physical activity. Slow-wave sleep is the stage of sleep where your brain consolidates memories and repairs itself. When you combine regular exercise with quality sleep, you’re giving your brain a double boost.

What Does This Mean For Older Adults?

Maintaining cognitive function as you age is crucial for overall well-being, independence, and quality of life. In the aforementioned press release, Professor Andrew Steptoe, co-author of the study, points out that “among older adults, maintaining cognitive function is important for good quality of life, well-being, and independence.” This means that keeping your brain healthy can help you stay active, engaged, and self-sufficient as you get older.

How To Get Started

If you’re new to exercise or haven’t been active in a while, start small. Here are a few simple ways to incorporate more physical activity into your day:

• Take a brisk 30-minute walk around your neighbourhood or a nearby park.
• Dance to your favourite songs for 20-30 minutes.
• Use the stairs instead of the elevator whenever possible.
• Join a group class like yoga, aerobics, or water exercises.
• Gardening or housework can also count if it gets your heart rate up.

The key is to find activities you enjoy so you’re more likely to stick with them. Also, it is essential to consult your doctor if you are suffering from an underlying condition or ailment; excessive physical activity could exacerbate some symptoms. Practice care and caution—do not make your body work beyond its capacity.

Ready For A Quick Memory Boost?

Exercise is a simple, accessible, and effective way to boost your memory and keep your brain healthy. Just 30 minutes of moderate to vigorous physical activity can give you a cognitive boost that lasts for up to 24 hours. Combine that with good sleep, and you’ve got a powerful formula for brain health. 

Plus, staying active reduces your other health risks and cognitive decline as you age. So, put on those walking shoes, turn up the music, and give your brain the workout it deserves.