Physical exercise has long been associated with numerous health benefits, including improved cardiovascular health, weight management, and reduced risk of diseases such as diabetes and cancer.

However, research in recent years has shown that exercise has a significant positive effect on brain health and cognitive function as well. Exercise is often described as a “magic pill” for the brain, with its ability to reduce stress, increase neuroplasticity, and boost memory. So, how much exercise is necessary to reap its full benefits for memory? Let’s find out.

The link between exercise and memory

Over the years, numerous studies have shown that exercise has a positive effect on memory, especially in older adults.

For example, a 2019 study published in the Journal of Alzheimer’s Disease found that regular exercise improved cognitive function in adults with mild cognitive impairment, a precursor to Alzheimer’s disease.

Another study published in 2018 in the Journal of the American Geriatrics Society found that regular aerobic exercise improved verbal memory, attention, and processing speed in older adults.

A 2019 systematic review of 13 studies also found that exercise had a positive effect on memory in older adults.

But how exactly does exercise improve memory? It appears that exercise stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that helps to promote the growth and survival of neurons in the brain.

BDNF is critical for synaptic plasticity, which is the ability of the brain to change and adapt in response to new experiences, and this plasticity is believed to be the basis of learning and memory.

How much exercise is necessary for memory improvement?

So now that we know the link between exercise and memory, how much exercise is necessary to see an improvement in memory? The answer is not straightforward since the amount of exercise required depends on various factors such as age, fitness level, and the type of exercise.

For older adults, the recommendation by the American Heart Association is at least 150 minutes of moderate-intensity aerobic exercise per week, preferably spread out over several days.

Moderate-intensity exercise is one that raises one’s heart rate and makes one feel slightly out of breath but still able to carry on a conversation. Examples of moderate-intensity exercise include brisk walking, cycling, and swimming.

For younger adults, the minimum recommendation for exercise is 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise per week.

Vigorous-intensity exercise is one that increases heart rate considerably and makes it difficult to carry on a conversation. Examples of vigorous-intensity exercise include running, high-intensity interval training (HIIT), and team sports such as basketball and soccer.

While this may seem like a lot of exercise, it’s worth noting that the recommended guidelines are just that: guidelines. One does not need to adhere strictly to the recommendations to see an improvement in memory.

In fact, any amount of physical activity is better than none and can still be beneficial for brain health and cognitive function.

How to get started with an exercise routine

If you’re new to exercise, starting an exercise routine can seem daunting. However, there are several ways to make the process easier and less intimidating.

Start with small, achievable goals: Instead of aiming for a long run or bike ride, start with small goals such as a 10-minute walk or 15-minute bike ride.

Gradually increase the length and intensity of your workouts as your fitness level improves.

Find an exercise buddy: Having someone to exercise with can be a great motivator and make exercising more fun.

Find a friend or family member who enjoys similar activities and make exercise a social activity.

Join a class: Joining an exercise class, whether it’s yoga, Pilates, or Zumba, can make exercising more enjoyable and provide the opportunity to meet new people with similar interests.

Get professional help: Consider hiring a personal trainer or coach to help you get started with an exercise routine or take your existing routine to the next level. A professional can provide guidance on proper form, develop a workout plan that suits your goals, and keep you accountable for your workouts.

In conclusion

Regular exercise has numerous health benefits, including improved memory and cognitive function.

While the recommended guidelines for exercise may seem daunting for some, any amount of exercise is better than none and can still be beneficial for brain health and cognitive function. So, whether it’s a brisk walk, a yoga class, or a game of basketball with friends, get up and get moving for the sake of your brain and overall health.