Lifestyle Effects on Memory & Cognition

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A small study found moderate-intensity exercise was more beneficial for immediate memory performance than other levels of exercise or forms of rest.
A small study found low-intensity exercise triggers different brain networks than high-intensity exercise.
A large study found that better cardiorespiratory fitness was strongly associated with more gray matter.
Similarly, a review of clinical trials found that aerobic exercise protected against brain shrinkage (reducing gray matter).

Moderate intensity exercise can benefit memory performance

Physical fitness improves brains in younger adults too

Large brain scan study found physical fitness was associated with better brain structure and better cognitive performance in younger adults.
A small study found greater aerobic fitness was linked to a larger entorhinal cortex (a brain region affected early in Alzheimer's disease).
A small study found endurance runners’ brains have greater functional connectivity than the brains of more sedentary age-matched individuals.

Data from a publicly available database of 1206 MRI brain scans from the Human Connectome Project has revealed that physical fitness is associated with better brain structure and brain functioning in young adults.

High-intensity exercise improves memory in seniors

A study found older adults (60+) who engaged in high-intensity interval training for 12 weeks showed significant memory improvement, while those engaging in moderate-intensity aerobic exercise did not.
A study involving young adults found greater fitness gains from HIIT were associated with greater increases in BDNF.

A study in which 64 sedentary older adults (aged 60-88) participated in a 12-week exercise program found that those who engaged in high-intensity interval training (HIIT) saw an improvement of up to 30% in memory performance while participants who engaged in moderate-intensity aerobic exercise s

Stopping your exercise program can rapidly decrease brain blood flow

A small study involving older endurance athletes found that stopping their exercise for just 10 days was enough to significantly decrease blood flow to several important brain regions.

A small study involving 12 very fit older adults (aged 50-80; average age 61) found that, after stopping their exercise routines for 10 days, there was a significant decrease in blood flow to several brain regions, including the

Improving fitness may counteract brain atrophy in older adults, including those with MCI

A small study involving physically inactive older adults found that a three-month exercise program reversed some brain atrophy.

A study involving 30 previously physically inactive older adults (aged 61-88) found that a three-month exercise program reversed some brain atrophy.

Exercise may be #1 way to prevent dementia

A long-running study involving women only found that regular exercise in middle age was the most effective they could do to prevent later cognitive decline.

A long-running study following 387 Australian women found that regular exercise in middle age was the best lifestyle change they could make to prevent cognitive decline in their later years.

Running protects brain from effects of chronic stress

A mouse study found that running mitigates the negative impacts chronic stress has on the hippocampus.

Memories are made through a synaptic-strengthening process called

Exercise & healthy diet associated with better cognition

A very large study found higher levels of physical activity, eating more fruits and vegetables, and not being obese, were all linked to better cognition in younger & older adults.

A Canadian study involving 45,522 adults (30+) found that higher levels of physical activity, eating more fruits and vegetables, and having a BMI in the normal weight or overweight range were each associated with better cognitive function in both younger and older adults.

Which type of exercise is best for the brain?

Rat study finds running is the best type of exercise for growing new brain cells.

A rat study comparing different forms of exercise has found that running was much more effective than HIIT or resistence training in generating new brain cells.

Getting fit, getting enough iron boosts women students' grades

A study of 105 female college students found that those with the highest levels of stored iron had the highest grades. Fitness was also a factor, but while the effect of fitness was greater overall than the impact of iron status, both factors together had an even greater effect.