The study followed 76 healthy adults between the ages of 50 and 83 for eight days. Researchers monitored their activity levels, sleep, and cognitive performance.
Here’s what they discovered:On days when participants did at least 30 minutes of moderate exercise—like brisk walking or any activity that got their heart rates up—their scores for memory and mental clarity improved the next day.Specifically, their working memory (used for quick tasks) and episodic memory (recalling everyday events) got the biggest boost.In contrast, spending more time sitting around led to a decline in brain performance—especially for working memory.
These results held true regardless of how well participants slept the night before. And while sleep quality is still important for brain health, exercise appears to offer its own lasting cognitive edge.
When you move your body, good things happen inside your brain:Blood flow to the brain increases, delivering oxygen and nutrients.Neurotransmitters like endorphins (your brain’s feel-good chemicals) are released.Neurons in the hippocampus—a key brain area for learning and memory—become more active and better connected.Over time, regular exercise may even increase the size of the hippocampus, potentially delaying age-related cognitive decline.
And the best part? You don’t have to sprint marathons or hit the gym for hours.
The researchers found that moderate activity was enough to keep brains functioning better into the next day.
What counts as moderate exercise?A brisk walk around the neighborhood.Dancing to your favorite songs.A gentle bike ride or a short hike.Yard work, gardening, or other light physical activity that gets your heart rate up.It’s simple: Move a little more today, and your brain will thank you tomorrow.
Sedentary habits have become all too common, but it’s clear they’re not just bad for our bodies—they’re bad for our brains, too.
The fix doesn’t have to be overwhelming:Take a 10-minute walk after meals.Set a timer to stand up and stretch every hour.Replace 30 minutes of TV with light movement—even vacuuming or doing the dishes counts!Start small: Add a few minutes of activity each day, and work your way up.The goal? Just 30 minutes of moderate movement most days.
Science has shown us again and again that exercise isn’t just for your waistline or your heart—it’s a powerful tool for your brain.
So if you needed a little extra motivation to work up a sweat, here it is: Just a few minutes of movement today can make you sharper, clearer, and more focused tomorrow.
To making your brain stronger—one step at a time,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
P.S. The one exercise that can increase longevity…
Sources:
Cassella, C. (2024, December 17). A Few Minutes of Exercise Today Could Do Wonders For Your Brain Tomorrow. ScienceAlert. https://www.sciencealert.com/a-few-minutes-of-exercise-today-could-do-wonders-for-your-brain-tomorrow
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