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LONDON — The cure for Alzheimer’s disease and other forms of dementia may not be in a pill bottle — it may be a gym membership! A new study reveals that workouts don’t just make your body stronger, they keep your brain firing on all cylinders for a full 24 hours.
Researchers from University College London suggest that daily moderate exercise offers new hope for anyone looking to keep their mental edge well into old age. Specifically, participants between 50 and 83 years-old who did more physical activity than usual showed improved memory the very next day. This isn’t just a fleeting post-workout buzz — it’s a sustained cognitive boost that could have significant implications for brain health.
“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,” says lead researcher Dr. Mikaela Bloomberg in a media release.
Importantly, you don’t need to be a fitness fanatic to reap the benefits. Researchers say that something as simple as a brisk walk in a park can help.
“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.”
A new study reveals that workouts don’t just make your body stronger, they keep your brain firing on all cylinders for a full 24 hours. (© Svitlana – stock.adobe.com)
The study tracked 76 men and women over eight days, using wrist-worn activity trackers to monitor their physical activity and sleep patterns. Participants took daily cognitive tests, allowing researchers to map out exactly how movement and rest impact brain function.
The results published in the International Journal of Behavioral Nutrition and Physical Activity were eye-opening. More moderate to vigorous physical activity displayed a connection with better working memory and episodic memory (how we remember specific events) the next day. Interestingly, sleep played a crucial role too. Participants who got more sleep, particularly deep, slow-wave sleep, showed even more significant cognitive improvements.
There’s a scientific explanation behind this mental pick-me-up. Exercise increases blood flow to the brain and triggers the release of neurotransmitters like dopamine and norepinephrine, which support various cognitive functions. While these chemical changes typically last just a few hours, the study suggests the brain benefits might extend much longer.
Before we declare exercise a miracle cure for cognitive decline, however, the researchers urge caution.
“We can’t establish from this study whether these short-term boosts to cognitive performance contribute to longer-term cognitive health,” notes co-author Professor Andrew Steptoe.
Still, the findings are promising, especially for older adults concerned about maintaining mental sharpness. Unfortunately, the study does come with a few caveats. All participants were cognitively healthy, so the results might differ for those with neurocognitive disorders. Additionally, the sample size was relatively small, meaning more research is necessary to confirm these exciting findings.
For now, the message is clear: a brisk walk, a dance session, or even taking the stairs could be your brain’s best friend.
Paper Summary
Methodology
The study examined the relationship between daily physical activity, sedentary behavior, and sleep quality with cognitive performance the next day in adults aged 50 to 83. Participants wore accelerometers for eight days to measure their activity levels and sleep patterns. They also completed daily online cognitive tests assessing memory, attention, and processing speed. Sleep stages (REM and slow-wave sleep) were analyzed using a specialized algorithm. Researchers used statistical models to evaluate how activity, inactivity, and sleep influenced next-day cognitive performance while accounting for individual habits and health factors.
Key Results
The study found that being more active and sleeping well helped older adults think and remember better the next day. Doing 30 minutes of moderate-to-vigorous physical activity (like brisk walking) boosted memory scores, while sitting too long lowered memory performance. Getting at least 6 hours of sleep improved memory and reaction speed. Spending more time in certain types of deep sleep (like REM or slow-wave sleep) also helped with memory and focus.
Study Limitations
The study had a small number of participants, all of whom were healthy and active. This makes it hard to know if the findings would apply to people with different health conditions or lifestyles. The researchers couldn’t track how specific types of sitting (like watching TV versus reading) affected thinking. Also, since the study only lasted eight days, it couldn’t look at long-term effects of these habits on thinking skills.
Discussion & Takeaways
The study suggests that staying active and getting good-quality sleep can improve how well older adults think and remember the next day. This highlights the importance of making physical activity and healthy sleep habits part of daily routines. While exercise benefits the brain right after it’s done, this research shows that its effects might last into the next day, especially when paired with sufficient sleep. Together, these habits may help older adults stay mentally sharp.
Funding & Disclosures
The research was funded by the Economic and Social Research Council (Grant ES/T014091/1). The funders did not influence the design, data collection, or analysis. The authors declared no conflicts of interest, and the study followed ethical guidelines approved by the University College London Research Ethics Committee.