Sometimes, there’s so much data on a topic that researchers have to approach it from a different angle, focus on an overlooked detail, or re-evaluate the existing research. In that vein, a group of ambitious researchers shouldered the seemingly Sisyphean task of getting a better grasp of the mental health benefits of exercise. In their meta meta analysis, a cadre of Australian scientists dug through 133 systematic reviews and meta-analyses. The reams of data they dove into covered more than 2,700 randomized controlled trials that included more than 250,000 participants.
At the end of all that, this new review reveals that physical exercise offers small to moderate improvements in general cognition, memory, and executive function. And it doesn’t matter how old the subject is. How healthy they are. Or even how often they exercise.
This exhaustive review piles on a wealth of earlier research, while surging past it in terms of scale and scope. While earlier studies focused on healthy individuals and aerobic or resistance exercises, this sweeping new analysis lopped in clinical and non-clinical populations across the lifespan while evaluating a broad swath of physical activities.
“In this study we explored how different uses of time impact your brain,” University of South Australia researcher (and co-author) Maddison Mellow, PhD, explained. “We found that higher levels of moderate-to-vigorous physical activity – that is, activity performed at higher intensities that increases your heart rate and breathing – was related to better cognitive performance.
“Specifically, ‘huff-and-puff’ physical activity (like aerobic exercise) improves processing speed (how fast your brain thinks), executive function (how well you plan, focus, and multitask) and working memory (your ability to store information for short periods of time),” she added.
Key Cognitive Gains Across Populations
As Mellow suggested, the topline results are encouraging.
- Exercise boosts cognitive functioning across all groups.
- Children and adolescents showed the greatest memory gains.
- While individuals with ADHD experienced the most dramatic improvement in executive function.
Critically, every exercise type proved beneficial, with exergaming and mind-body practices delivering the most pronounced benefits.
It’s also worth noting that the researchers discovered that the duration of an exercise program – rather than its intensity or frequency – had the most consistent impact. Interventions lasting one to three months produced the greatest improvements, which reinforces earlier studies. Longer interventions tended to show diminishing returns.
Cognitive Benefits Persist Even with Light Exercise
Maybe the most compelling discovery stems from lower-intensity exercises, such as Tai Chi, yoga, or exergaming. The team found that even these low-impact activities come with notably cognitive benefits. Even the less intense activities demand significant mental engagement, requiring participants to remember sequences, stay focused, and keep moving. This, the researchers contend, suggests that the cognitive demands of exercise might be just as important as the physical ones.
The study’s authors posit that neurophysiological changes lie at the heart of these cognitive benefits. The existing literature has shown that exercise triggers the release of brain-derived neurotrophic factors (BDNF), increases cerebral blood flow, enhances synaptic plasticity, and curbs inflammation – all of which support brain health.
One of the more noteworthy discoveries the researchers made is the substantial benefit for those with ADHD, particularly in tasks involving working memory and executive function. Given that ADHD often accompanies impairments in these areas – as well as altered neural activity and dopamine regulation – exercise could offer a non-pharmacological means of improving cognitive performance.
Prescription for Future Exercise Research
The review also highlights the need for more data on the middle-aged demographic. It emphasizes the importance of using cognitive assessment tools that can identify subtle improvements. Future studies, the authors insist:
- Should target the effects of physical exertion on cognitive engagement.
- Explore the long-term benefits of sustained activity.
- And identify optimal exercise prescriptions for specific cognitive outcomes.
This exhaustive review makes a strong case for integrating exercise into standard health recommendations. And not just for its physical benefits. Whether it’s a brisk walk, a yoga class, or a session in the living room with a game console, regular movement focuses the mind, boosts memory, and nurtures better executive functioning.
Further Reading
Exercise Boosts the Brain and the Body
