Can Exercise Improve Your Memory? The Science Says, Yes
Everyone knows that working out is great for your physical fitness, but did you know that exercise is also good for your thinking ability? It’s true. A growing body of research shows that exercise plays a crucial role in cognitive function, particularly memory.
“Regular exercise is not just about physical fitness; it’s about boosting your overall well-being, including your mental and cognitive health,” said Bryan Rief, President of the Michigan Fitness Association.
In this article, we’ll look at the research linking physical activity to cognitive health and explain how people can take advantage of these benefits by following a structured workout routine.
The Scientific Connection Between Physical Activity and Brain Health
Numerous studies have shown that physical activity — especially aerobic exercise — can enhance memory and protect against cognitive decline. Aerobic exercise is any physical activity that gets your heart pumping and makes you breathe harder. Some common examples of aerobic activities are running, walking, cycling, and circuit training.
Below, we’ve highlighted some key research findings demonstrating the powerful connection between aerobic exercise and brain health.
Exercise boosts verbal memory: Harvard Medical School (2021) discovered that aerobic exercise enhances brain function by increasing blood flow to the hippocampus, which leads to improved verbal memory and overall cognitive skills.
A single workout improves short-term memory: Dartmouth College (2022) revealed that even one session of moderate-intensity exercise can enhance short-term memory by stimulating activity in memory-related brain regions.
Aerobic exercise grows the hippocampus: Erikson et al. (2011) found that regular aerobic exercise increases hippocampal volume in older adults, improving spatial memory. This study shows that exercise promotes neurogenesis, which is vital for long-term memory formation.
BDNF links exercise to memory: A 2021 NIH review concluded that exercise boosts levels of brain-derived neurotrophic factor (BDNF), a protein essential for neuroplasticity and memory consolidation, emphasizing the role of physical activity in maintaining cognitive health.
Physical activity reduces cognitive decline risk: In 2023, a systematic review in Frontiers in Psychology showed that regular aerobic exercise lowers the risk of memory-related diseases like Alzheimer’s by maintaining brain structure and function as people age.
Taken together, these studies provide strong evidence that aerobic exercise benefits not only your heart and lungs but also your brain. Aerobic activities improve blood flow and promote neurogenesis (the creation of new brain cells), which enhances both short-term and long-term memory. These brain-boosting effects can also help protect against age-related cognitive decline, making aerobic exercise great for your overall cognitive health and memory.
Gym Exercises and Their Cognitive Impact
Not all exercises are created equal when it comes to boosting brainpower. Depending on the intensity and type of exercise you do at the gym, you may find improvements in different aspects of memory. For example, the Dartmouth study revealed that moderate-intensity workouts, such as a spin class at your local gym, are particularly effective at improving episodic memory — the kind that helps you remember where you placed your keys or what you ate for breakfast.
On the other hand, more intense workouts, such as high-intensity interval training (HIIT) or vigorous cycling, have been shown to boost spatial memory, which is important for tasks like navigating a new route or remembering how to arrange items in a specific space.
The takeaway for gym-goers is that their fitness routine can be fine-tuned depending on the cognitive benefit they’re aiming for.
Do you want to improve your focus at work? Consider adding moderate-intensity cardio sessions.
Looking to enhance your problem-solving skills? Incorporate some high-intensity training during your gym workouts.
For people who don’t have a gym membership yet, or haven’t found the right place yet, consider signing up for a class at your local fitness center. You’ll receive instruction on how to exercise safely and join a community of people who are trying to improve their health. Check out the Michigan Fitness Association’s 6 Ways to Get Fit to find the type of class that suits you best.
The Role of Mental Health and Gym Exercise
For people dealing with stress, anxiety, or depression, regular gym visits can offer a dual benefit — improving both physical and mental health. It’s well-documented that exercise helps reduce stress and anxiety by releasing endorphins, the brain’s feel-good chemicals. But beyond that, working out at the gym can also lower cortisol levels, the hormone responsible for stress.
This reduction in stress hormones is key because high cortisol levels have been linked to cognitive decline, especially in memory-related tasks. By maintaining a regular gym routine, people can mitigate the effects of stress on their cognitive health, leading to better focus, improved mood, and sharper memory.
How Michigan Gyms Can Support Your Brain Health
In Michigan, where seasonal changes can impact outdoor exercise options, the gym becomes an essential place for maintaining both physical and cognitive health year-round. Regular gym workouts not only keep your body fit but also help prevent the age-related decline of mental abilities.
The key is finding the type of class that works best for your schedule, goals, and fitness level:
- Group Fitness Classes: These are very budget-friendly classes, such as spin, step aerobics, and strength training circuits that provide structured routines. There’s nothing wrong with relying on a bit of social pressure to “make” you stick to your workout goals. Participating in these classes not only boosts cardiovascular health but also improves memory as you follow complex instructions and perform challenging routines.
- Personal Training: For those seeking more personalized instruction and support, working with a trainer can help you set individual goals for your physical and mental health. Trainers can also introduce new challenges, helping you break through the plateaus that can come with repetitive exercise routines.
- HIIT Workouts: High-Intensity Interval Training (HIIT) is an excellent option for gym-goers looking for quick, intense workouts with cognitive benefits. These short bursts of vigorous effort, followed by brief recovery periods, are just the type of exercise that stimulates brain function and improves mental clarity. Gyms often have designated spaces for HIIT, making it easy to incorporate these beneficial workouts into your routine.
Next time you hit the gym, remember that you’re not just strengthening your muscles — you’re strengthening your mind.
Consistency is key to reaping these brain benefits and creating a healthy routine starts with finding a gym or fitness center near you. Use the MFA membership map to find a location in your area that offers the type of fitness classes you are looking for