Exercise can boost your memory, according to scientific data

As more and more studies are being done on physical activity, we understand its powerful effects a little better every day. Exercise is great for body health and weight control. But there is another effect of exercise that is not widely known: According to scientific data, exercise can boost your memory. Neuroscience professor Wendy Suzuki says that these effects can last a lifetime and protect us from diseases such as Alzheimer's, depression and dementia.

The brain is the most complex structure known to humanity. What makes it work are the cortices that make it up. The first of these is the prefrontal cortex. It is located just behind our forehead and manages critical issues such as decision-making, focus, attention and personality. The second important area is the temporal lobe. There are 2 temporal lobes in our brain, one on the right and one on the left. Deep in the temporal lobe is a structure that is important for the ability to create and store long-term memories. We call this structure the hippocampus.

The function of the hippocampus is quite interesting: An event that lasts for almost a moment - your first kiss or the birth of your first child, for example - creates a memory that changes your brain and stays there for the rest of your life. 

The effects of exercise on the brain are related to these cortices and lobes. According to Suzuki's research, the more we exercise, the stronger our hippocampus and prefrontal cortex become. Because the prefrontal cortex and hippocampus are the two areas most vulnerable to neurodegenerative diseases and age-related cognitive decline. The exercises we do develop and strengthen this muscle. Therefore, through physical activity, we slow down the development of health problems such as Alzheimer's and dementia.

Physical activity, luckily, has an immediate effect on our brain. A single sports workout instantly increases the levels of neurotransmitters such as dopamine, serotonin and noradrenaline. This in turn boosts our post-workout morale. Suzuki's studies have shown that a single workout improves the ability to concentrate and focus, and that this focus lasts for at least 2 hours. 

By having better focus and attention, you also increase the volume of the hippocampus. Finally, with sport, you not only get immediate results in mood, but also long-lasting results. In other words, you increase your good mood neurotransmitters for a long time.

How long should exercise be? Suzuki says that the rule of thumb is to exercise 3 or 4 times a week for 30 minutes. What we should definitely add to this is some form of exercise that gets the heart rate up, such as aerobics.

And you don't have to join a gym if you don't have time. Even brisk walking around your home, climbing stairs or vacuuming can be very effective.