A study by researchers at University College London (UCL) has found that the mental benefits of exercise can last well into the next day.
The research, which focused on older adults aged 50 to 83, suggests that moderate to vigorous physical activity improves memory and thinking skills, even beyond the immediate hours after exercise.
Earlier studies have shown that cognitive abilities like memory and problem-solving often get a short-term boost right after exercising. However, it wasn’t clear how long this effect could last.
This study, published in the International Journal of Behavioral Nutrition and Physical Activity, offers new insights: the benefits might persist until the next day.
The researchers asked 76 participants to wear activity trackers for eight days. Each day, participants also took memory tests to measure their cognitive performance.
The findings were clear—on days when participants did more physical activity than usual, their memory test scores were better the following day. Activities like brisk walking, dancing, or climbing stairs—all of which raise the heart rate—were linked to these improvements.
Interestingly, the study also highlighted the importance of good sleep. Participants who slept for six hours or more, especially those who had more deep sleep (also known as slow-wave sleep), performed better on memory tests.
The researchers noted that deep sleep seems to partly explain why physical activity helps memory.
The lead author, Dr. Mikaela Bloomberg, explained, “We’ve known that exercise gives our brains a short-term boost, but this study shows that the effects may last longer—potentially up to the next day. Sleep quality, especially deep sleep, seems to strengthen these benefits.”
Even simple activities that increase your heart rate can count as exercise, she added. “It doesn’t have to be a gym workout—walking up stairs or dancing can work too.”
Exercise is known to increase blood flow to the brain and release chemicals like dopamine and norepinephrine, which are key for memory and focus.
These effects usually wear off within hours. However, other brain changes linked to exercise—like better mood and reduced stress—can last much longer.
This study also builds on earlier research from 2016, which found that high-intensity exercise like cycling could enhance activity in the hippocampus, the part of the brain responsible for memory, for up to two days.
Professor Andrew Steptoe, a co-author of the study, emphasized the broader importance of these findings.
“For older adults, maintaining good cognitive function is crucial for independence and quality of life. This study shows that daily factors, like exercise and sleep, can have a real impact on brain health.”
However, the researchers noted a few limitations. The participants were all cognitively healthy, so the results may not apply to people with memory issues or neurocognitive disorders.
The study also didn’t prove whether these short-term improvements lead to long-term benefits, such as reduced dementia risk. While other studies suggest exercise can slow mental decline as people age, this remains a topic of ongoing research.
To explore these connections, the UCL team tracked how active participants were and analyzed how much time they spent sitting, engaging in light activity, or doing more intense exercise. They also looked at sleep patterns, including how long participants spent in light or deep sleep.
Their analysis accounted for differences in overall activity levels and sleep quality among participants, as well as individual habits. This allowed the researchers to pinpoint the relationship between physical activity, sleep, and next-day brain performance.
The results showed that not only did more physical activity lead to better memory the next day, but spending more time sitting than usual had the opposite effect. People who were more sedentary performed worse on memory tasks.
Overall, this study adds to growing evidence that physical activity and good sleep are essential for keeping the brain sharp.
Even small changes, like being more active or improving sleep quality, could make a difference in day-to-day mental performance—especially for older adults.
If you care about brain health, please read studies about vitamin D deficiency linked to Alzheimer’s and vascular dementia, and blood pressure problem at night may increase Alzheimer’s risk.
For more information about brain health, please see recent studies about antioxidants that could help reduce dementia risk, and epilepsy drug may help treat Alzheimer’s disease.
The research findings can be found in International Journal of Behavioral Nutrition and Physical Activity.
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