“Move to Remember”: How Moderate Aerobic Workouts Elevate Our Long-Term Memory Jem Golden
Jem Golden
Sessional University Lecturer/Tutor, Strategic Research Consultant, Analyst/Writer
The benefits of moderate, regular aerobic exercise – brisk walking or jogging, swimming, cycling (outdoor or stationary), dancing and many more – the positive impact on our cardiovascular, metabolic, lungs & respiratory health is well known. Far less understood and appreciated and this needs to be wider circulated is the profound benefits to our long-term memory capacity as well.
Neurology research has documented the benefits of aerobic exercise on brain function and cognitive reserve for several decades.
Notably, the research has shown the link between exercise and brain health started gaining significant attention in the 1990s and early 2000s. One pivotal study by Neeper et al. (1995) demonstrated that physical activity increases levels of brain-derived neurotrophic factor (BDNF), which supports neurogenesis and cognitive function, particularly in the hippocampus, a region essential for memory and learning.
By the early 2000s, studies such as Pereira et al. (2007) found that exercise-induced neurogenesis could be observed in the adult brain, providing evidence that aerobic activity can promote new brain cell growth and maintain brain volume.
Further research in the 2010s reinforced these findings, showing that aerobic exercise enhances brain structure and function across various age groups, from children to older adults. This includes improvements in executive function, attention, and overall cognitive performance.
Long-term studies also revealed that regular aerobic exercise helps preserve brain volume and mitigates age-related cognitive decline. This is particularly important because maintaining brain volume is associated with a lower risk of dementia and cognitive impairment
The combined effects of improved neurogenesis, increased blood flow, and reduced inflammation underscore how aerobic exercise supports cognitive reserve and overall brain resilience
Two very recent published medical publications powerfully caught my attention; the first study Exercise-Related Physical Activity Relates to Brain Volumes in 10,125 Individuals by Cyrus A. Raji and colleagues, published in the Journal of Alzheimer’s Disease (December 2023), examines the relationship between regular physical activity and brain volumes in a large sample of individuals.
One of the impressive aspects was how comprehensive the study was by including 10,125 healthy individuals aged 18–97 years, with an average age of approximately 53 years. Participants underwent whole-body MRI scans, focusing on brain volumes measured using isotropic MP-RAGE imaging sequences.
The self-reported data was for moderate to vigorous physical activity meaning activities that increase respiration and heart rate for at least 10 minutes were collected.
Brain Scanning Analysis from Aerobic Exercise Paper 1
Brain volumes of gray matter, white matter, and specific regions - hippocampus, frontal lobes - were analysed. Statistical adjustments were made for age, sex, body mass index, and total intracranial volume.
Key Findings Paper 1
Increased Brain Volumes: Regular moderate physical activity was positively associated with larger brain volumes in several regions, including gray matter, white matter, hippocampus, and lobar structures.
I was intrigued by this finding and investigated a bit deeper. In short, the structural changes in the volume from aerobic exercise often reflects the growth of gray matter where information processing occurs and white matter responsible for communication between brain regions. These structural changes improve the efficiency of neural networks involved in memory processing.
Neuroprotective Benefits
Findings suggest that moderate to vigorous exercise may protect brain structure, particularly in areas vital for memory and cognitive function.
Practical Implications for Us!
Even modest physical activity (fewer than 4,000 steps daily) showed measurable benefits, reinforcing that small but consistent effort can improve brain health.
A second paper by Michelle Voss and colleagues called Exercise effects on brain health and learning from minutes to months: The brain EXTEND trial published in Contemporary Clinical Trials (October 2024), investigated the impact of exercise on brain health, specifically focusing on learning, memory, and hippocampal function in older adults over a period from minutes to months.
The participants were 116 healthy older adults aged 55-80 years, with minimal previous exercise activity
Participants were randomized into two groups:
1. Cardiorespiratory Fitness Training: A 24-week supervised cycling program aimed at improving aerobic fitness.
2. Functional Fitness Training: A 24-week supervised exercise program focusing on flexibility and mobility.
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Brain Scanning Analysis from Aerobic Exercise Paper 2
The researchers evaluated how these two exercise regimens affect hippocampal-cortical connectivity and memory tasks requiring hippocampal engagement. The study also explored neuroplasticity and cognitive gains.
Participants underwent brain imaging (MRI) to measure changes in hippocampal connectivity and cortical communication.
Cognitive assessments were conducted to track performance on memory tasks over time.
Regular supervised exercise sessions were used to ensure adherence and control intensity.
Copyright: Michelle Voss et al, published in Contemporary Clinical Trials (2024)
Key Findings from Paper 2:
This is a protocol paper and it showed higher intensity activity improved fitness more than lower intensity, and later reports by the team will report on memory or brain outcomes.
Improvements in general physical fitness, indirectly supports cognitive health by improving vascular health and reducing inflammation.
Practical Implications:
The findings support using targeted exercise as a non-pharmacological intervention to combat cognitive decline associated with aging. The study highlights that aerobic exercises like cycling may offer superior benefits for brain health compared to flexibility-focused exercises, but both remain effective.
This research is a significant first step toward designing interventions that can slow or prevent age-related cognitive decline by facilitating and encouraging us to take on and maintain physical activity.
Sources for this article
Exercise-Related Physical Activity Relates to Brain Volumes in 10,125 Individuals by Cyrus A. Raji and colleagues, published in the Journal of Alzheimer’s Disease (December 2023)
Exercise effects on brain health and learning from minutes to months: The brain EXTEND trial published by Michelle Voss and colleagues in Contemporary Clinical Trials (October 2024)
Jem’s Bespoke Playlist for Energetic OR Low-Key Aerobic Antics
Honorary Professor of Leadership in Healthcare, University of Salford
1wThis is wonderful stuff Jem, many thanks! HTs Dr. Amit Arora MD, FRCP, MSc Jacqui Holmes British Geriatrics Society
Growth Igniter | Servant Leadership | Building Community Eco-systems to Thrive | ElderCare | Disability | Longevity | Customer Journey | Customer Experience
1w🫶
Co-Founder and CEO at neuroVIZR
2wThanks for sharing. I was wondering, as our company work with Brain Signal Variability and priming of the brain. I wonder if priming before exercise could increase BDNF. Have you ever tried any modality like that?
Hi Jem Thank you for sharing this article. As Aristotle the Greek Philosopher once mentioned "movement is what is closest tot the soul". I think that one point that needs to be emphasized is the connection that movement has with proprioception. exteroception, and interception. In short, the embodied mind.
PhD Candidate at Carnegie Mellon University (CMU) #Transportation #Walkability #UrbanForm #MultisensoryDesign #GIS
2wI recall there was also research on how children's brains reflect the walkability of their built environment, which is again another connection to physical movement. If you are interested, I also would like to invite you to read my article. https://dl.acm.org/doi/abs/10.1145/3600100.3626348