The physical benefits of exercise can’t be denied - but what’s the best exercise for your brain? Two recent studies bring us closer to an answer (or five!) on how getting moving can improve everything from our memory to our ability to get organised.
In one US study published in Scientific Reports, researchers found that HIIT (high-intensity interval training) is connected with improved spatial memory (recalling physical things, like locating a landmark or keys). Meanwhile, light to moderate activities, such as regular walks, were found to enhance episodic memory (remembering details of everyday events). The science behind it? Exercise improves memory by helping the brain create new neural pathways in different parts of the organ, and this new nuance could be applied to designing specific exercise regimens to improve cognitive performance and mental health.
Results from a second study published in the Journal of Epidemiology and Public Health suggests that adding short bursts of moderate to vigorous exercise daily — even for just up to 10 minutes (good news for those of us who struggle to find time!) — is linked to much higher cognition scores than those of people who spend most of their time sitting, sleeping or doing gentle activities.
Study participants who added short bursts of moderate to vigorous workouts to their daily routines had better working memory (the small amount of information that can be held in your mind and used in the execution of cognitive tasks), and the biggest impact was on executive processes like planning and organisation. On the flip side, people who spent more time sleeping, sitting or only moved a little in place of doing moderate to vigorous exercise had a 1% to 2% drop in cognition.
These aren’t the first studies to find a link between exercise and improved brain function. The Royal Australian College of General Practitioners (RACGP) states that weekly moderate physical activity increases women’s cognitive function by 14% and a combo of weekly moderate and vigorous physical activity upped that to 15 %.
Okay, so how do I make this work for me?
If you’re anything like us, the Department of Health and Aged Care’s recommendation of 2.5 to 5 hours of moderate activity or 1.25 to 2.5 hours of vigorous activity per day (yes, per day!) really daunts you. But that’s where the finding that even short bursts of exercise makes a difference comes in handy. Metabolism expert Dr Steven K. Malin has the following advice to make those minutes work for you: “Take breaks in sitting throughout the day by doing [moderate or vigorous] activity ‘snacks.’” That could mean doing a minute or two of jumping jacks [star jumps], climbing stairs at a brisk pace, or doing air squats or push-ups to try to replace about six to 10 minutes of sedentary behaviour a day. “Alternatively, trying to get walks in for about 10 minutes could go a long way,” says Dr Malin.
Vigorous exercises generally include things like running, swimming, biking up an incline and dancing; while moderate exercise includes brisk walking and anything that gets your heart beating faster. And that’s the key takeaway: upping your heart rate! Here are five ways to add memory-boosting exercises to your day, no matter where you are. (Best bit? You can seed them throughout your day!)
Dance
Pick two or three of your favourite uptempo songs and dance it out like Meredith Grey and Cristina Yang used to do. (If you’re doing it in the break room, invite a colleague along!)
Squat
Do squats while waiting for your coffee to brew or march in place while watching TV.
Walk
Commit to spending at least part of your lunch break walking - find a park, exercise oval or quiet laneway and try to maintain a vigorous tempo (you should break a light sweat and breathe a bit faster). Spend 5 minutes walking for every 30 minutes sitting.
Use the stairs
Shun the lift! Climb the stairs whenever you can, even if it's just at the train station or at your local Westfields during a shopping trip.
Walk a dog (yours, or borrow a friend’s!)
One study found that dog owners walk, on average, 22 minutes more every day than people who don’t own dogs. We also walk up to 28 per cent faster when with a furry companion.
Why does exercise boost your brain?
The research is pretty clear: working out regularly can lower your risk of cognitive decline and dementia. One scientific analysis found that cognitive decline is almost twice as likely in adults who are inactive vs. their more active counterparts. But, the “why” behind it all is “not entirely clear,” says brain health coach Ryan Glatt, although “previous research does suggest that it is possible that different levels of activity may affect brain blood flow and cognition.” Meaning, exercising at a harder clip can stimulate blood flow to your brain and enhance your ability to think well in the process.
“It could relate to a variety of factors related to brain growth and skeletal muscle,” says Dr Malin. “Often, studies show that the more aerobically fit individuals are, the denser their brain tissue is, suggesting better connectivity of tissue and health.”
Exercise also activates skeletal muscles (the muscles that connect to your bones), which are thought to release hormones that communicate with your brain to influence the health and function of your neurons, i.e. cells that act as information messengers, Dr Malin says. “This could, in turn, promote growth and regeneration of brain cells that assist with memory and cognition.”
So there you have it: get moving!
Newsletter
