Most of us know how strenuous exercise can lead to sore limbs the next day.
But now scientists have discovered that the benefits for the brain can also be felt a day later.
Researchers from University College London (UCL) discovered that the short-term boost our brains get after exercising lasts throughout the next day.
Those who did more moderate to vigorous physical activity than usual on a given day did better in memory tests the next day.
Experts say the improvements can be achieved by something as simple as running up the stairs.
In the short term, exercise increases blood flow to the brain and stimulates the release of neurotransmitters such as norepinephrine and dopamine, which support a range of cognitive functions.
These neurochemical changes are believed to last for up to a few hours after exercise.
However, other studies have shown that brain states associated with exercise are longer lasting, with evidence suggesting that exercise can improve mood for up to 24 hours.
Participants aged 50 to 83 wore activity trackers for eight days and took cognitive tests every day.
Researchers from University College London (UCL) discovered that the short-term boost our brains get after exercising lasts throughout the next day (stock image)
Those who did more moderate to vigorous physical activity than usual on a given day did better in memory tests the next day (stock image)
Scientists analyzed how long they were sedentary, engaged in light physical activity, and engaged in moderate or vigorous physical activity.
They also quantified sleep duration and time spent in lighter (rapid eye movement or REM) sleep and deeper, slow-wave sleep.
After taking into account average activity and sleep levels, they found that more moderate or vigorous physical activity compared to a person’s average the next day was linked to better working memory and episodic memory (recollection of events).
These benefits were also felt by people who sat for less time and slept six hours or more.
More sleep in general was linked to improved episodic and working memory and psychomotor speed, a measure of how quickly a person perceives and responds to the environment.
Experts say the improvements can be achieved by something as simple as running up the stairs (stock image)
Those who had the slowest sleep – deep, restorative sleep – had better episodic memory, according to the findings published in the International Journal of Behavioral Nutrition and Physical Activity.
Conversely, more time spent sedentary than normal was associated with poorer working memory the next day.
Dr. Mikaela Bloomberg from UCL said: ‘Our findings suggest that the short-term memory benefits of physical activity may last longer than previously thought, possibly lasting until the next day rather than just a few hours after exercise. Getting more sleep, especially deep sleep, appears to contribute to this memory improvement.
‘Moderate or vigorous activity means anything that gets your heart rate up – this could be brisk walking, dancing or climbing a few flights of stairs. It doesn’t have to be a structured exercise.
‘This was a small study and so needs to be repeated with a larger sample of participants before we can be certain of the results.’