Physical exercises that strengthen memory and do not require much effort
Many of us turn to sudoku, word, or brain training programs to sharpen our minds. But research is increasingly showing that exercise is one of the best ways to improve memory, focus and brain health.
Our new research examined data from more than 250,000 participants in 2,700 studies. We’ve found that exercise helps improve brain function—whether it’s hiking, biking, yoga, dancing, or even playing an active video game like Pokemon GO.
Moving your body improves the way you think, make decisions, remember things, and focus—no matter how old you are.
What does science say?
Our review adds to a growing body of research showing that regular physical activity improves three key areas of brain function:
- Cognition, which is your overall ability to think clearly, learn, and make decisions
- Memory, especially short-term memory and the ability to recall personal experiences
- Executive functioning, which includes concentration, planning, problem solving, and emotion management.
We conducted an umbrella review, meaning we looked at the results of more than 130 high-quality research reviews that already combined the findings of multiple sports studies. These studies usually involve people starting a new, structured exercise program, not just following what they’ve already done.
Early studies used a series of brain function tests to assess effects on cognition, memory and executive function. These include things like memorizing lists of words, solving puzzles, or quickly switching between tasks—simple activities designed to reliably measure brain activity.
Improvements were small to moderate. On average, exercise led to significant increases in cognition, with smaller but still significant gains in memory and executive function.
These benefits were seen in all age groups, although children and adolescents had the greatest gains in memory.
Individuals with attention deficit hyperactivity disorder (ADHD) showed greater improvement in executive function after physical activity than other population groups.
The brain began to respond relatively quickly – many people experienced improvement after just 12 weeks of regular exercise.
In general, the greatest benefits are seen in those who exercise at least 30 minutes on most days of the week, aiming for about 150 minutes per week.
What happens in the brain?
Activities such as walking or cycling can increase the size of the hippocampus, the part of the brain responsible for memory and learning.
About the authors
Ben Singh is a researcher in allied health and human performance at the University of South Australia.
Ashley E. Smith is Professor of Healthy Aging at the University of South Australia.
This discussion article is republished under a Creative Commons license. Read the original article.
In one study, older adults who did aerobic exercise for a year grew their hippocampus by 2 percent, effectively reversing age-related brain decline by one to two years.
More vigorous exercise, such as running or high-intensity interval training, can further increase neuroplasticity—the brain’s ability to adapt and reorganize itself. It helps you learn faster, think more clearly, and stay mentally sharp as you age.
Another reason to move
The world population is increasing. By 2030, one in six people will be over 60 years old. It is associated with an increased risk of dementia, Alzheimer’s disease and cognitive decline.
At the same time, many adults do not move enough. One in three adults do not meet recommended levels of physical activity.
Adults should get at least 150 minutes of moderate exercise each week — such as brisk walking — or at least 75 minutes of vigorous activity such as jogging.
It’s also important to incorporate muscle-strengthening exercises, such as weight lifting, into your workout routine at least twice a week.
Daily movement is important
You don’t need to run a marathon or lift heavy weights to benefit. Our study found that low-intensity activities such as yoga, tai chi, and “sports games” (active video games) can be effective—sometimes even more so.
These activities involve both the mind and the body. For example, tai chi requires concentration, coordination, and memorization of sequences.
Exercise games often involve real-time decision making and quick response to cues. It trains attention and memory.
The important thing is that these types of movements are universal. They can be done at home, outdoors or with friends, making them a great choice for people of all fitness levels or people with limited mobility.
Although you may be doing more in your daily life—like walking instead of driving or carrying the shopping bag home—it’s still important to find time for regular exercise, like lifting weights at the gym or taking a regular yoga class, to reap the full benefits for your mind and body.
Real life applications
If you’re lucky, consider playing Wii Sports virtual tennis or bowling with your grandkids. If you are a teen with ADHD symptoms, try a dance class and see if it affects your concentration in class. If you’re a busy parent, your mind might be clearer if you can sneak in a 20-minute yoga video session between meetings.
Either way, you’re not only active, but you’re giving your brain a valuable tune-up. And unlike most brain training programs or supplements, exercise has significant benefits, including better sleep and mental health.
Workplaces and schools are starting to take notice. Short movement breaks are introduced during the working day to improve employee concentration.
Schools that incorporate physical activity into the classroom see improvements in student attention and academic performance.
Exercise is one of our most powerful and accessible tools to support brain health. Best of all, it’s free, widely available, and it’s never too late to get started.
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