A study showed that moderate to vigorous physical activity improved memory performance the next day. Additionally, more deep sleep contributed to better memory function. The researchers suggest that these findings highlight the importance of regular physical activity and sufficient sleep for maintaining cognitive health
Prior studies conducted in a laboratory have demonstrated that individuals experience enhanced cognitive abilities following physical activity. However, the duration of this positive effect remains unclear.
According to research published in the International Journal of Behavioral Nutrition and Physical Activity, individuals between the ages of 50 and 83 who engaged in higher levels of moderate to vigorous physical activity than their normal routine showed improved performance on memory tests the following day.
Decreased sedentary behavior and at least six hours of sleep have also been associated with improved performance on memory assessments the following day.
Additionally, an increase in slow-wave sleep was shown to play a role in memory function. The research team discovered that this was responsible for a minor portion of the connection between exercise and improved memory the following day.
Data from 76 individuals, who wore activity trackers for eight days and completed daily cognitive assessments, were examined by the research team.
According to Dr Mikaela Bloomberg from UCL Institute of Epidemiology & Health Care, our research shows that physical activity has longer-lasting effects on short-term memory than previously believed. Instead of only a few hours after exercise, these benefits may extend to the next day. Additionally, getting sufficient deep sleep appears to further enhance this memory improvement.
Moderate or vigorous activity can encompass a range of things that elevate your heart rate, such as brisk walking, dancing, or simply climbing a few sets of stairs. It’s not necessary for it to follow a set exercise routine.
As this was a small study, further replication with a larger sample of participants is necessary to confirm the results.
In the immediate period, physical activity boosts circulation to the brain and prompts the production of essential neurotransmitters like norepinephrine and dopamine, resulting in improved performance of various cognitive tasks.
According to researchers, the changes in neurochemicals as a result of exercise typically persist for a few hours. However, they also observed that different brain states associated with physical activity have more enduring effects. In fact, studies suggest that exercise can improve mood for up to 24 hours.
In 2016, a different research group conducted a study which revealed greater synchronized activity in the hippocampus after undergoing high-intensity interval training (HIIT) cycling. This is an indicator of improved hippocampal function, which plays a role in memory function and was observed for a duration of 48 hours.
Speaking on the matter, Professor Andrew Steptoe (UCL Institute of Epidemiology & Health Care), who co-authored the study, emphasized the significance of preserving cognitive function in older adults. This is crucial for maintaining a high quality of life, overall wellbeing, and independence. Hence, it is valuable to pinpoint the potential factors that may impact cognitive health in one’s daily life.
This study presents evidence that the cognitive benefits of exercise may have a longer duration than previously believed. Additionally, it indicates that good quality sleep may individually contribute to cognitive performance.
« Nevertheless, the current study does not determine if these temporary enhancements in cognitive function have an impact on long-term cognitive well-being. While there are numerous indications that exercise may delay cognitive decline and lower the chances of developing dementia, there remains a topic of discussion. »
In the recent study, data from wrist-worn activity trackers was examined by the researchers to assess the amount of time spent in sedentary behavior, light physical activity, and moderate or vigorous physical activity. Additionally, they measured sleep duration and the length of lighter sleep (REM) and deeper sleep (slow-wave).
When examining the connections between various activities and cognitive function the following day, the researchers accounted for numerous factors that could have impacted the findings. These variables included the level of moderate or vigorous physical activity completed by participants on the day of testing.
The researchers took into consideration the average activity levels and sleep quality of the participants over an eight-day period. This is because those who are consistently active and have good sleep tend to perform better on cognitive tests.
According to the team’s findings, engaging in moderate or vigorous physical activity above one’s normal level is associated with enhanced working and episodic memory the following day. Additionally, receiving a sufficient amount of sleep overall has been linked to improved psychomotor speed and both episodic and working memory. Furthermore, increasing slow-wave sleep has shown to significantly improve episodic memory.
On the other hand, increased sedentary behavior was associated with a decrease in working memory performance the following day.
This research marks one of the initial attempts to assess cognitive performance on the following day using a « micro-longitudinal » study approach, which involved monitoring participants’ daily activities rather than requiring them to remain in a laboratory setting.
One of the limitations of the study, according to the researchers, was that the individuals involved were all cognitively healthy. Therefore, they cautioned that the findings may not be applicable to those with neurocognitive disorders.
The study was a joint effort between the UCL Institute of Epidemiology & Health Care, UCL Division of Surgery & Interventional Science, and the University of Oxford. It was financially supported by the UK’s Economic and Social Research Council (ESRC).
The name slow-wave sleep was derived from the distinctive brain waves commonly seen during this stage. This type of sleep is known for its deep restorative effects, causing a person’s heart rate and blood pressure to decrease significantly.