Most everyone knows cardiovascular exercise has been proven to help prevent coronary heart disease, type 2 diabetes, hypertension, some cancers and various other diseases. Research has shown cardio also reduces stress, depression and anxiety. Cardiovascular activity also improves attention and ability to make decisions.
Now there are even more great benefits for doing your cardio workout! Cardiovascular exercise triggers neurobiological mechanisms that help with memory processing!
There are two types of memory... SHORT and LONG TERM
Short Term Memory
Short term memory has been referred to as the "working memory". This retains information over brief periods of time from a few seconds to minute. Our brains process information as soon as it is received and begins working with the information. Examples of short term memory are remembering a phone number while dialing it on the phone, remembering random numbers or pairing words. etc. Short term memory is used for instant recollection.
Long Term Memory
Long term memory involves information that has been processed from approximately 2 minutes and beyond. This includes experiences as well as events such as recalling names and faces to riding a bicycle. Long term memory stores information such as stories, events and opinions which help us perform tasks such as tying a shoe or various daily tasks we perform without giving it seemingly any thought.
Cardiovascular Exercise and Short Term Memory
Without getting too deep into the research, talking about oxygen uptake, hormonal levels etc. and making this blog more complicated than it has to be, I will give a basic interpretation of the research found. The affects of just walking at just a 20 minute brisk walk has an immediate positive effect on short memory!
Long term cardiovascular exercise greater than 6 months has been shown to improve verbal-audio short term memory. This involves listening to lectures, group discussions, audio books etc. Long term cardiovascular exercise involves 20-40 minutes of light to moderate exercise such as walking, running and cycling for a period of 6 months and longer.
Cardiovascular Exercise and Long Term Memory
Cardiovascular exercise has been shown to have minimal effect on long term memory. However, magnetic resonance imaging of the brain on test groups both at mid-line and conclusion of a year long study of 120 men and women average age 66 showed the group who participated in a walking program 3 times each week showed a 2% increase in the size of the hippocampus lobe of the brain versus a 1.4% growth in the control group who completed basic stretching routines. The hippocampus is the medial temporal lobe of the brain which consolidates new information from the short term memory and stores it in long term. Deterioration of the hippocampus leads to memory loss.
Bottom Line... Short term and long term memory while distinct are complementary and work off one another. A quick 20 minute cardio workout will improve short term memory. Long term cardiovascular exercise will not only improve short term memory but also help prevent deterioration of the hippocampus thus may improve long term memory as well as cognitive function. Next time you're at work working on a project or studying for a test or exam at school and feel groggy, take a 20 minute break and go for a walk or hop on a bike or elliptical trainer to refresh your memory.
*information compiled from ace.org