Buzz
Prior to diving into your studies or tackling a major work project, consider incorporating a workout or a quick walk into your routine. Beyond its general health benefits, studies indicate that physical activity can enhance cognitive function. Whether you're facing finals week or an impending work deadline, a mental boost from exercise can be incredibly beneficial.
Insights from Research
Decades of robust, peer-reviewed studies have explored the impact of exercise on cognitive abilities. While the precise mechanisms remain unclear, a 2018 review in Frontiers in Psychology highlights potential factors such as improved brain blood flow, elevated neurotransmitter levels, and enhanced feelings of control and self-esteem.
Another review, published in 2013, highlights that individuals who are “more active” tend to exhibit better attention to their environment and faster information processing. Exercise might also induce long-term brain changes; the 2018 review emphasized that “consistent aerobic exercise is linked to significant structural and functional neuroplastic adaptations, enhancing cognitive performance.”
Which exercises are most effective?
While all forms of exercise are beneficial, studies particularly emphasize acute aerobic exercise—activities that involve continuous movement and elevate your heart rate. According to the Frontiers researchers, even a “single session” of such exercise is associated with enhanced cognitive abilities.
Before you settle down to study, organize your week, or engage in a crucial discussion with your supervisor, think about incorporating activities like swimming, cycling, jogging, running, using the elliptical, or taking a brisk walk. The goal is to engage in solid cardio, whether it’s biking to work or hitting the gym during lunch. (Check out our guide on the recommended weekly exercise amount for general advice.)
Beyond the research, this approach has worked for me personally. Returning to school this year, I’ve struggled more with focus and retention in my 30s compared to my teenage years. However, I’ve observed that I perform better in my Thursday evening class after teaching a spin class at the rec center. On days when I skip a workout and head straight to class from work, I feel noticeably less sharp than after my 45-minute cycling session. Whether this improvement stems from “epigenetic mechanisms” or simply the benefits of prioritizing my health, enjoying music, and releasing endorphins, the result is the same—it works. Consequently, I’ve started visiting the gym before tackling homework on non-class days as well.
