The short-term enhancements in brain function we experience after exercising can last into the next day, according to a recent study.
A new study led by researchers from University College London (UCL) indicates that the temporary cognitive uplift we get from exercising may continue into the following day.
Earlier laboratory research demonstrated that cognitive performance tends to improve in the hours post-exercise, but the duration of this enhancement has been unclear.
The new study published in the International Journal of Behavioral Nutrition and Physical Activity revealed that, on average, individuals aged between 50 and 83 who engaged in more moderate to vigorous physical activities than usual experienced better performance in memory tests the following day.
Additionally, participants who spent less time sitting and achieved at least six hours of sleep scored better on memory assessments the next day.
More deep slow-wave sleep was also associated with improved memory function, and this aspect accounted for a small portion of the connection between exercise and next-day memory enhancements.
The research involved analyzing data from 76 men and women who wore activity monitors for eight days and took cognitive tests daily.
Lead author Dr. Mikaela Bloomberg from the UCL Institute of Epidemiology & Health Care stated, “Our results suggest that the short-term memory benefits associated with physical activity may extend beyond our previous assumptions, possibly lasting until the next day rather than just a few hours after exercise. Additionally, attaining more sleep, particularly deep sleep, appears to contribute to this memory boost.”
“Moderate or vigorous activities refer to any movements that elevate your heart rate — activities like brisk walking, dancing, or climbing a few flights of stairs qualify. There’s no need for it to be structured exercise,” she added.
However, she noted, “This was a small-scale study, so further research with a larger group of participants is necessary before we can confirm the findings.”
In the short term, exercise increases blood circulation to the brain and triggers the release of neurotransmitters such as norepinephrine and dopamine, which facilitate various cognitive functions.
These neurochemical shifts are known to persist for several hours following exercise. However, the researchers pointed out that some brain states linked to exercise may last longer. For instance, studies indicate that exercise can improve mood for as long as 24 hours.
A past study published by another group in 2016 found synchronized activity in the hippocampus (which is crucial for memory) lasting for 48 hours after high-intensity interval training (HIIT) cycling.
Co-author Professor Andrew Steptoe from the UCL Institute of Epidemiology & Health Care noted, “For older adults, preserving cognitive function is essential for maintaining a good quality of life, well-being, and independence. Thus, identifying daily factors that impact cognitive health is beneficial.”
“This study offers proof that the immediate cognitive perks from exercise might endure longer than we realized. It also indicates that high-quality sleep independently boosts cognitive performance.”
However, the researchers caution that this study does not determine whether these short-term cognitive boosts influence long-term cognitive health. While there’s substantial evidence suggesting that regular physical activity may slow cognitive decline and lower the risk of dementia, this remains a topic of ongoing discussion.
For their investigation, the researchers analyzed data recorded by wrist-worn activity monitors to evaluate how much time participants spent sedentary, engaging in light physical activity, and partaking in moderate or vigorous exercise. They also measured overall sleep duration and the time spent in lighter (rapid eye movement, or REM) sleep versus deeper, slow-wave sleep.
While assessing the relationship between various activities and next-day cognitive performance, the research team adjusted for multiple factors that could have skewed the results, including the amount of moderate or vigorous activity participants engaged in on test days.
They also took into account the participants’ average activity levels and sleep quality over the eight days of tracking, as those who are generally more active and enjoy better sleep quality typically perform better in cognitive tasks.
The findings indicated that increased moderate or vigorous physical activity, compared to a person’s average, was linked to enhanced working memory and episodic memory (memory of events) the next day. More overall sleep was connected with improvements in episodic and working memory as well as psychomotor speed (the rate at which one detects and reacts to environmental stimuli). Increased slow-wave sleep corresponded with better episodic memory scores.
On the flip side, spending more time being sedentary than usual was associated with poorer working memory performance the next day.
This study is among the first to examine next-day cognitive performance utilizing a “micro-longitudinal” design where participants were monitored in their everyday environments instead of being confined to a laboratory setting.
Notably, the research participants were a cognitively healthy group, which could mean that the results may not apply to individuals with neurocognitive disorders.
The study was a collaboration among researchers from the UCL Institute of Epidemiology & Health Care, UCL Division of Surgery & Interventional Science, and the University of Oxford, funded by the UK’s Economic and Social Research Council (ESRC).
*Slow-wave sleep is named for its distinctive brain waves that can be observed during this phase. It is a deep and restorative form of sleep, during which heart rate and blood pressure decrease.
