Modern society has a great emphasis on daily exercise, and people are starting to appreciate the positive effects it has on the body as well as the mind.

Numerous studies have shown that exercise not only maintains physical fitness, but has a direct link to cognitive improvement and memory enhancement. This article explores the relationship between exercise and cognitive functions, and how exercise can improve memory retention and recall.

What is Memory?

Memory is the cognitive function that involves the ability of the brain to retain, store, and retrieve information.

It is an essential cognitive skill that allows individuals to experience and learn from their environment, and it is classified into two categories: short-term and long-term memory. Short-term memory, also known as working memory, refers to information that the brain stores in a temporary area for immediate use.

Long-term memory, on the other hand, refers to information that the brain stores permanently or for a long time, such as personal experiences, facts, and other knowledge.

The Relationship Between Exercise and Memory Enhancement

As research has shown, regular exercise can help improve memory retention and recall.

Physical activity increases blood flow to the brain, which elevates the levels of chemicals and growth factors within the brain that promote neural growth and plasticity. This can strengthen communication between the neurons, the brain cells that process and transmit information. By increasing the connectivity between the neurons, the brain can learn and process new information more effectively and recall it better.

Moreover, exercise stimulates the hippocampus, an area in the brain that plays a crucial role in memory processes. Enhanced blood flow to the hippocampus leads to the generation of new cells and better communication between the existing cells.

Consequently, new memories can form and be retained more effectively.

Moreover, when people perform aerobic exercises that involve sustained movements, such as running, cycling, and swimming, the brain releases hormones known as endorphins, which elevate the mood, and stimulate the growth of new neurons in the hippocampus.

The Types of Exercise That Can Help to Enhance Memory

While many types of exercise have been linked to memory enhancement, not all exercises result in the same level of improvement. The aim is to find exercises that increase cardiovascular fitness, which requires the body to consume more oxygen.

The types of exercises that can lead to memory enhancement include:.

Aerobic exercises: These include running, jogging, cycling, brisk walking, and swimming. Aerobic exercises increase heart rate, blood flow, and oxygen supply to the brain, which can result in the release of endorphins and the growth of new neurons that enhance memory.
Strength training exercises: These include weight lifting, pushups, and pull-ups. Strength training can also lead to improvements in memory and cognitive functions since it increases the production of growth hormone that stimulates the growth of new brain cells and enhances brain plasticity.
Yoga and meditation: These exercises are known to be stress-reducing. Reducing stress levels can lead to reduced cortisol levels and result in improved memory. Stress reduction provides a positive emotional state, which supports and promotes the growth of new brain cells and reduces cognitive impairment in old age.

The Relationship Between Exercise Frequency and Memory Enhancement

Research has shown that regular exercise leads to a significant improvement in memory. However, studies have not looked at what level of exercise frequency is required to obtain these benefits.

Nevertheless, it is generally recommended that adults engage in moderate-intensity aerobic exercise, such as brisk walking, for at least 30 minutes, five days a week. Similarly, strength exercises should be performed twice a week.

The Relationship Between Exercise Duration and Memory Enhancement

Studies have also assessed the relationship between exercise duration and memory enhancement.

Research has shown that low to moderate intensity exercise duration of at least 20 to 30 minutes per episode, two or three times per week, can lead to significant enhancement in cognitive functions, such as memory, attention, and decision-making.

The Relationship Between Exercise Intensity and Memory Enhancement

Another crucial factor to consider when it comes to exercise and memory enhancement is the intensity level of the workout.

High-intensity workouts can produce greater cardiovascular fitness gains and a higher rate of fat burning, but there is no clear evidence yet indicating whether high-intensity exercises are superior to low-intensity ones when it comes to improving memory and cognitive functions. Moderate-intensity exercises have been shown to enhance learning and recall, but high and low-intensity exercises have not been studied enough to make an informed conclusion.

The Bottom Line

Memory supplements and cognitive therapies have been around for a long time. However, research shows that exercise is the most natural way to help improve cognitive functions, particularly memory retention and recall.

Regular exercise increases blood flow and oxygen delivery to the brain and can lead to the growth of new neurons and better communication between brain cells. The types of exercises that can improve memory include aerobic exercises, strength training, yoga, and meditation, all of which have shown to provide cognitive benefits.

While there is no clear answer as to how much exercise is required to yield optimal results, a moderate-intensity aerobic exercise of at least 30 minutes, five days a week, and strength training twice a week can help to enhance memory.