New research underscores the significant benefits of regular exercise and quality sleep on cognitive performance, providing fresh insights into how these lifestyle factors influence brain health.

A study conducted by University College London (UCL) reveals that the cognitive boost derived from physical activity can last up to 24 hours—a finding that expands upon prior research, which suggested the effects peaked within 10 to 20 minutes after exercise. The study also highlights the role of restful sleep, particularly REM and deep sleep, in improving memory and attention.

The research, recently published in the International Journal of Behavioral Nutrition and Physical Activity, tracked physical activity, sedentary behavior, and sleep patterns among 76 adults aged 50 to 83, none of whom had been diagnosed with dementia or cognitive impairment.

Extended Cognitive Benefits of Exercise

Participants wore wrist accelerometers over eight days to monitor their movements and sleep habits. Researchers found that engaging in moderate to vigorous physical activity—above an individual’s average level—was linked to improved working and episodic memory the following day.

Conversely, sedentary behavior had the opposite effect, reducing working memory scores.

"Exercise stimulates blood flow and neurotransmitters that contribute to cognitive function,” explained Dr. Mikaela Bloomberg, lead author and senior research fellow at UCL’s Department of Epidemiology and Public Health. "Our findings suggest the memory benefits of physical activity may last longer than previously thought.”

The Role of Sleep in Cognitive Function

In addition to physical activity, sleep quality emerged as a crucial factor. The study found that participants who logged six or more hours of sleep demonstrated better episodic memory and psychomotor speed. Furthermore, every additional 30 minutes of REM sleep or deep sleep was associated with higher attention and memory scores.

"Sleep and physical activity are intrinsically linked behaviors," said Bloomberg. "This study reiterates the importance of sleep for next-day memory function.”

Implications for Aging and Cognitive Health

The findings are particularly relevant for older adults, for whom maintaining cognitive function is vital for independence and quality of life.

Dr. Andrew Steptoe, co-author and professor of psychology and epidemiology at UCL, emphasized the broader implications of the study. "This research suggests the immediate cognitive benefits of exercise may last longer than previously thought. However, while these short-term boosts are promising, we need further investigation to determine if they translate into long-term cognitive health benefits."

Steptoe also noted the potential for future studies to explore the effects of exercise and sleep on individuals with existing cognitive impairments.

Takeaway: Movement and Rest as Keys to Brain Health

As the global population ages, understanding how lifestyle modifications like exercise and sleep can enhance brain health becomes increasingly important. This study not only reinforces the benefits of staying active but also highlights the often-overlooked role of quality sleep in supporting cognitive function.

For those looking to optimize their brain health, a simple formula emerges: move more, sit less, and prioritize restful sleep. These daily habits could hold the key to a sharper, healthier mind—both now and in the future.