From the Guidelines
Exercise is a crucial component in enhancing learning and cognitive function, with a recommended dose of at least 724 METs-min per week, which can be achieved through a combination of moderate-intensity aerobic activity and strength training exercises. To maximize the benefits for learning, consider the following:
- Exercise before studying or learning new material
- Engage in short bursts of activity (e.g., 10-minute brisk walks) throughout the day
- Incorporate a mix of cardio and strength training, with a focus on resistance exercises, which have been shown to have superior effects on cognition 1 Specific exercises that can boost learning include:
- Brisk walking or jogging
- Swimming
- Cycling
- Dancing
- Bodyweight exercises (push-ups, squats, lunges) Exercise enhances learning by:
- Increasing blood flow to the brain
- Stimulating the release of neurotrophic factors that support neuron growth and connections
- Reducing stress and improving mood, which can enhance focus and memory
- Promoting better sleep, which is crucial for memory consolidation It is essential to note that the dose-response association between exercise and cognition is non-linear and intervention-specific, with different types of exercise having varying effects on cognitive function 1. Additionally, individual factors such as obesity status can influence the effects of exercise on cognition, with overweight/obese older adults potentially benefiting from lower exercise levels 1. To implement this immediately, start with a 10-minute brisk walk before your next study session and gradually increase the duration and intensity of your exercise routine over time, while listening to your body to avoid overexertion.
From the Research
Relationship Between Exercise and Learning
- The relationship between exercise and learning has been explored in several studies, with evidence suggesting that physical exercise can improve cognitive performance and facilitate learning mechanisms 2, 3, 4.
- A single bout of aerobic exercise has been shown to significantly facilitate learning mechanisms within visual and motor domains, with positive effects persisting for at least 30 minutes following exercise 2.
- Regular physical exercise has been associated with improved brain health, including enhanced mood state and heightened cognitive performance, with moderate-intensity exercise leading to immediate improvements in declarative learning and memory 5, 3.
- Exercise has been found to improve motor skill acquisition, with moderate-intensity aerobic exercise leading to an immediate improvement in motor acquisition for both a single session and on multiple sessions across subsequent days 4.
Types of Exercise and Learning
- Aerobic exercise, such as walking, running, and jogging, has been shown to improve cognitive performance and facilitate learning mechanisms 2, 5, 4.
- Anaerobic exercise, such as weight lifting and sprinting, has also been found to have benefits for cognitive function, although the evidence is less extensive 5.
- Flexibility exercise, such as stretching, has been found to improve movements of muscles, joints, and ligaments, although its relationship to learning is less clear 5.
Duration and Intensity of Exercise
- The duration and intensity of exercise have been found to impact its effects on learning, with moderate-intensity exercise leading to immediate improvements in declarative learning and memory 3, 4.
- Regular exercise of at least 30 minutes per session, several times a week, has been recommended for optimal cognitive benefits 5, 6.
- Increasing exercise levels in moderately fit individuals has been found to lead to additional benefits for both psychological and cognitive health 3.