A groundbreaking study has revealed that engaging in just 30 minutes of physical activity daily can lead to significant improvements in memory, particularly for individuals over 50 years old. The research found that increasing daily activity by half an hour was linked to a 2-5% improvement in memory performance.
Beyond exercise, the study emphasized the importance of quality sleep, showing that those who sleep at least six hours per night demonstrate stronger cognitive function. The combination of regular physical activity and sufficient sleep proved crucial for maintaining brain health, especially in older adults.
Real-world study on brain health
Unlike previous laboratory-based studies, this research examined the impact of physical activity and sleep in everyday life. Led by Mikaela Blumberg at University College London, the study involved 76 participants aged 50 to 83, who wore activity-tracking devices for eight days while undergoing daily cognitive tests on attention, memory, and processing speed.
The findings were striking:
✔ Every additional 30 minutes of moderate or intense activity resulted in a 2-5% improvement in working and episodic memory the next day.
✔ While the improvements may seem small, even minor cognitive gains can be highly significant for healthy brain aging.
✔ Participants who slept at least six hours scored higher on cognitive tests, particularly in episodic memory and attention-related tasks.
How exercise enhances brain function
Physical activity improves blood flow to the brain and releases key neurotransmitters such as noradrenaline and dopamine, which play a crucial role in memory retention and mental sharpness. Even simple activities like climbing stairs or dancing can stimulate cognitive function, making exercise accessible to everyone.
The role of quality sleep in memory preservation
Beyond exercise, good sleep is a key factor in cognitive performance. The study found that those who slept at least six hours per night had better memory and focus the next day. In particular, deep (slow-wave) sleep was identified as essential for retaining information and consolidating memories.
Key takeaway: movement and sleep matter
The message is clear: regular exercise and sufficient sleep can make a significant difference in maintaining mental sharpness as we age. While this study focused on cognitively healthy adults, future research will explore the impact of these habits on individuals with mild cognitive impairments, where even small improvements can greatly enhance quality of life.
With a simple commitment to 30 minutes of movement and quality sleep, anyone can take meaningful steps toward preserving brain health and cognitive function for years to come.
