Our memory is a fundamental cognitive function that enables us to acquire, store, and retrieve information. As we age, our memory naturally declines, and many individuals seek ways to enhance and sharpen their memory.

Exercise has long been advocated for its numerous health benefits, including improving brain health and cognitive function. In recent years, researchers have begun exploring the link between physical exercise and memory enhancement. In this article, we will delve into how long you need to work out to sharpen your memory.

The Relationship Between Exercise and Memory

Studies have consistently demonstrated that regular exercise can contribute to better cognitive function, including memory performance.

Physical activity enhances blood flow and oxygen delivery to the brain, stimulates the release of growth factors, and promotes the formation of new neurons and synapses, all of which are crucial for memory processes.

However, the exact duration and intensity of exercise necessary to sharpen memory is still a subject of ongoing scientific investigation. Let’s explore some of the notable research findings in this area.

1. Short-Term Exercise Effects

Research has shown that even a single bout of exercise can have immediate positive effects on memory and cognitive function.

In a study published in the journal Neuropsychologia, participants who engaged in a 15-minute moderate-intensity aerobic exercise showed improved attention and memory compared to those who remained sedentary. These effects were attributed to increased levels of neurotransmitters, such as dopamine and norepinephrine, which play a vital role in memory formation.

Another study published in the Journal of the International Neuropsychological Society found that a 20-minute session of yoga significantly enhanced memory and concentration in healthy young adults.

Yoga combines physical exercise with mindfulness meditation, creating a unique synergy that positively influences brain function.

2. Moderate Intensity and Duration

While short-term exercise may provide immediate memory benefits, regular exercise over an extended period is believed to have more significant and lasting effects.

Moderate-intensity aerobic activities, such as brisk walking, swimming, or cycling, have been shown to be particularly beneficial for memory enhancement.

A study published in the journal Psychology and Aging found that adults who engaged in moderate-intensity aerobic exercise for 120 minutes per week demonstrated improved memory performance compared to the sedentary control group.

This suggests that around two hours of moderate-intensity exercise per week can have a positive impact on memory.

Similarly, another study published in the Journal of Aging and Physical Activity revealed that older adults who participated in three 30-minute sessions of moderate-intensity treadmill walking per week experienced enhanced memory recall and better cognitive function when compared to those who led a sedentary lifestyle.

3. High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a form of exercise that combines short bursts of intense activity with brief recovery periods.

While HIIT is primarily associated with cardiovascular fitness and fat loss, emerging evidence suggests that it may also positively impact memory.

A study published in the journal Psychophysiology found that a single 20-minute HIIT session improved memory performance in young adults. The participants engaged in brief, intense cycling intervals interspersed with periods of rest.

The cognitive benefits were attributed to the release of a protein called brain-derived neurotrophic factor (BDNF), important for learning and memory processes.

4. Long-Term Commitment

While short-term and moderate exercise intensity durations can provide immediate memory benefits, maintaining a long-term commitment to regular physical activity is crucial for sustained cognitive enhancement.

Longitudinal studies have shown that individuals who engage in regular exercise over extended periods experience better memory performance and a reduced risk of age-related cognitive decline.

A study published in the journal Archives of Neurology observed a group of older adults over a 21-year period.

The researchers found that individuals who engaged in regular physical activity had a 30-40% lower risk of developing dementia compared to those who were sedentary.

Similarly, a study published in the journal Neurology followed a large sample of women for 44 years and found that increased physical activity levels in mid-life were associated with better memory and cognition in later life.

The benefits were most pronounced in those who engaged in high levels of physical activity.

5. The Importance of Variety

While the duration and intensity of exercise are key factors in sharpening memory, incorporating variety into your physical activity routine is equally important.

Engaging in different forms of exercise, such as aerobic activities, strength training, yoga, and sports, has been shown to yield greater cognitive benefits compared to repetitive or monotonous exercises.

Research published in the journal Frontiers in Aging Neuroscience suggests that multimodal exercise programs, which combine different types of physical activity (e.g., aerobic and strength training), lead to more pronounced improvements in memory and overall cognitive function.

Conclusion

Exercise is a powerful tool for enhancing memory and overall cognitive function.

Short-term exercise sessions can provide immediate memory benefits, while regular and sustained physical activity over an extended period yields more significant and lasting effects.

To sharpen your memory, aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with incorporating variety into your routine.

Remember to consult with a healthcare professional before embarking on any new exercise program, especially if you have pre-existing health conditions.