Exercise Boosts Cognitive Function for 24 Hours with Sleep

Recent research from University College London (UCL) reveals that a single workout session can boost cognitive function for up to 24 hours, especially when paired with quality sleep.

This short-term improvement in memory and reaction time is most significant following moderate to vigorous physical activity, while extended periods of sedentary behavior have been shown to negatively impact memory performance.

Research Findings

The study established a link between physical activity, restful sleep, and cognitive enhancement, particularly among older people aged 50 to 83.

Those who engaged in more vigorous exercise scored significantly better on memory assessments the day after their workout.

Additionally, spending less time in sedentary activities and getting six or more hours of sleep were connected to improved memory test scores.

Deep sleep, known for its restorative properties, contributed modestly to the relationship between exercise and next-day cognitive function.

The research analyzed data from 76 people who wore activity trackers over eight days while participating in daily cognitive tests.

Implications for Cognitive Health

Dr. Mikaela Bloomberg, the principal investigator from UCL’s Institute of Epidemiology & Health Care, noted that the cognitive benefits of exercise may last longer than previously thought, extending into the following day.

Quality sleep, especially deep sleep, appears to enhance this memory improvement.

The doctor explained that moderate or vigorous activity can include any movement that raises the heart rate, such as brisk walking, dancing, or climbing stairs.

Structured exercise is not necessary for effectiveness.

Although the study was limited by its small sample size, further investigation with a larger group is needed for more conclusive results.

Exercise is known to temporarily increase blood flow to the brain and trigger the release of neurotransmitters like norepinephrine and dopamine, which are important for various cognitive functions.

While these neurochemical effects may diminish a few hours after exercising, other positive changes induced by physical activity can last longer.

Previous studies have also shown that exercise can positively affect mood for up to a day.

Study Methodology

A prior investigation from 2016 indicated that high-intensity interval training (HIIT) cycling led to increased synchronization of brain activity in the hippocampus—a vital area for memory—lasting for 48 hours post-exercise.

The findings have significant implications for cognitive well-being.

According to Professor Andrew Steptoe from UCL, maintaining cognitive function is essential for ensuring a good quality of life and independence as people age.

Identifying daily factors that influence cognitive health is crucial.

The results support the idea that the immediate cognitive improvements from exercise may have longer-lasting effects than previously realized, with sleep quality playing a distinct role in enhancing cognitive abilities.

Researchers evaluated participants’ physical activity levels using wrist-worn activity trackers to assess the time spent in sedentary, light, and moderate-to-vigorous activities.

They also monitored sleep duration and identified differences between lighter REM sleep and deeper slow-wave sleep.

By examining the impacts of various activities on cognitive performance the following day, the team controlled for factors that could introduce bias, such as average activity levels and sleep quality throughout the monitoring period.

The results suggested that increased moderate to vigorous physical activity compared to usual levels correlated with better working memory and episodic memory the next day.

Enhanced sleep duration also positively influenced episodic and working memory, along with psychomotor speed, whereas greater time spent in sedentary activities was associated with declines in working memory.

This research utilized a “micro-longitudinal” study design, where people continued their regular routines while being observed, rather than being confined to a lab setting.

However, it is important to note that all participants were cognitively healthy, raising questions about the applicability of these findings to people with neurocognitive disorders.

For further reading, refer to “Associations of accelerometer-measured physical activity, sedentary behaviour, and sleep with next-day cognitive performance in older adults: a micro-longitudinal study” by Mikaela Bloomberg et al.

Scheduled for publication on December 10, 2024, in the International Journal of Behavioral Nutrition and Physical Activity, the study can be accessed using DOI: 10.1186/s12966-024-01683-7.

The research was a collaboration between UCL’s Institute of Epidemiology & Health Care, UCL Division of Surgery & Interventional Science, and the University of Oxford, with financial support from the UK’s Economic and Social Research Council (ESRC).

Study Details:

• Title: Associations of accelerometer-measured physical activity, sedentary behaviour, and sleep with next-day cognitive performance in older adults: a micro-longitudinal study
• Authors: Mikaela Bloomberg, Laura Brocklebank, Aiden Doherty, Mark Hamer, Andrew Steptoe
• Journal: International Journal of Behavioral Nutrition and Physical Activity
• Publication Date: 10 December 2024
• DOI: 10.1186/s12966-024-01683-7