Got bad memory? Instead of popping a few pills, try this: Lift weights.
A new study from the Georgia Institute of Technology says that those who lifted weights for just 20 minutes a day enhanced their long-term memory recall by 10 percent, regardless of their actual physical condition.
The findings are now published in the journal Acta Psychologica.
“Our study indicates that people don’t have to dedicate large amounts of time to give their brain a boost,” says Lisa Weinberg, lead researcher of the study and a Georgia Tech graduate student. “Our results demonstrate that a single bout of resistance exercise performed during consolidation can enhance episodic memory and that the effect of valence on memory depends on the physiological response to the exercise.”
Weinberg, along with other researchers from Georgia Tech, initially made these findings after subjecting a group of participants to an exercise and memory test, in which they were required to complete a set of weightlifting exercises. To begin, Weinberg asked the participants to look at a series of 90 photos on a computer screen, not requiring them to memorize them. Then, splitting them into two groups, researchers asked them to do the following–exercise at a leg extension machine or do nothing at all.
Two days after completing the exercise, researchers called them back to look at the same images as before, which were also intermixed with new photos. As it turns out, those who exercised were able to recall 50 percent more photos.
This, to researchers, is encouraging news.
“Even without doing expensive fMRI scans, our results give us an idea of what areas of the brain might be supporting these exercise-induced memory benefits,” says Audrey Duarte, an associate professor in the School of Psychology. “The findings are encouraging because they are consistent with rodent literature that pinpoints exactly the parts of the brain that play a role in stress-induced memory benefits caused by exercise.”
While researchers can’t say for sure if exercise can improve long-term memory at this point, the evidence currently indicates there is a strong likelihood. However, experts say there isn’t any harm in exercising more–provided you get permission from a medical professional first.
“We can now try to determine its applicability to other types of memories and the optimal type and amount of resistance exercise in various populations,” says Minoru Shinohara, an associate professor from the School of Applied Physiology at Georgia Tech. “This includes older adults and individuals with memory impairment.”
What You Should Do
For a quick memory boost, try incorporating at least 20 minutes of weightlifting into your workout–something you can easily accomplish by doing squats, leg extensions, and a few arm workouts.
Readers: Do you lift weights? If so, what do you do specifically?
Sources:
Study: Lifting Weights May Improve Long Term Memory – ScienceDaily.com
Researchers Say Lifting Weights For Just 20 Minutes a Day Helps Improves Long Term Memory – ScienceDirect.com
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