Exercise promotes beneficial changes in the brain, potentially improving neurogenesis and memory
Here are 3 evidence-based protocols to utilize exercise to improve episodic memory🧵
Here are 3 evidence-based protocols to utilize exercise to improve episodic memory🧵
The figure above describes findings of a review published in Brain Sciences which explored the mechanisms of how both aerobic and resistance exercise may improve episodic memory via multiple possible mechanisms /2
Episodic memory specifically refers to long-term storage of information related to experiences, which can be critical in day-to-day life and work /3
In addition to improved cerebral bloodflow, there are numerous cellular mechanisms proposed for improving hippocampal memory /4
PROTOCOL 1: DIVERSIFY YOUR WORKOUTS
Although many studies describe how certain types or protocols of exercise can enhance memory, a key consideration is that different exercises (and learning new exercises) may activate neuroplasticity in distinct brain regions /5
Although many studies describe how certain types or protocols of exercise can enhance memory, a key consideration is that different exercises (and learning new exercises) may activate neuroplasticity in distinct brain regions /5
PROTOCOL 1: DIVERSIFY YOUR WORKOUTS
1) Continue learning new types of exercise and sports throughout life to benefit your memory and brain health /6
1) Continue learning new types of exercise and sports throughout life to benefit your memory and brain health /6
Evidence suggests that both acute and chronic aerobic and resistance exercise can improve the episodic memory, though most data is in older populations. When comparing aerobic vs. resistance exercise, evidence is limited but a combination of both seem to be optimal /7
PROTOCOL 2: CHRONIC EXERCISE - SWEAT NOW, REMEMBER LATER
1) Both resistance and aerobic activity over the long term has been shown to improve memory
2) Perform both resistance and aerobic exercises to benefit memory and also various other mental and physical parameters /8
1) Both resistance and aerobic activity over the long term has been shown to improve memory
2) Perform both resistance and aerobic exercises to benefit memory and also various other mental and physical parameters /8
PROTOCOL 3: ACUTE EXERCISE — GET AN INSTANT BOOST
Exercise can be leveraged to acutely improve cognitive performance. For detailed protocols on this, check out my previous thread below /9
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Exercise can be leveraged to acutely improve cognitive performance. For detailed protocols on this, check out my previous thread below /9
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So what is the mechanism of improved episodic memory with exercise?
One hypothetical model is that both aerobic and resistance exercise increase cerebral blood flow acutely, and chronically increase capillarization and induce neurogenesis — though more research is needed to understand these and related mechanisms /10
One hypothetical model is that both aerobic and resistance exercise increase cerebral blood flow acutely, and chronically increase capillarization and induce neurogenesis — though more research is needed to understand these and related mechanisms /10
Neuroelectrical parameters that correlate with memory function among those undergoing aerobic vs. resistance exercise identify resistance training may have a difference in attentional resource allocation, potentially optimizing information processing and memory encoding /11
Many people only associate aerobic exercise with memory improvement, but the above figure suggests significant importance of resistance exercise /12
Overall, exercise is well-known to have multiple benefits to mental and physical health. There is emerging evidence that exercise can improve episodic memory specifically, though we need more studies exploring the mechanisms and larger datasets and more varied populations /13
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