How 30 Minutes Of Movement & Quality Sleep Improve Brain Health
You know that refreshing mental clarity that comes after a brisk walk or workout? It turns out that the cognitive edge may last far longer than we thought.
Research finds that just 30 minutes of moderate-to-vigorous physical activity (MVPA) can boost your brainpower well into the next day, especially when paired with good sleep.
Boost your brain health
As we age, maintaining cognitive sharpness becomes increasingly important, not just for memory but for everyday focus, attention, and mental flexibility. And while we’ve known that movement helps support brain health, this study1 reveals it has more enduring effects than previously assumed.
The key findings:
Researchers followed 76 healthy adults for eight days, tracking their movement, sleep, and cognitive function. Here's what they discovered:
- 30 minutes of MVPA (like brisk walking or cycling) was linked to better episodic and working memory scores the next day.
- Every 30 minutes of sedentary behavior (think: scrolling, watching TV) was associated with lower working memory performance.
- Sleep also played a big role: Getting 6+ hours of sleep, plus more slow-wave sleep and REM sleep, improved attention, psychomotor speed, and memory.
- These benefits were independent of each other, meaning both movement and quality sleep offered unique cognitive perks.
The takeaway
Whether you’re prepping for a big presentation or just want to stay mentally sharp, don’t underestimate the power of 30 minutes of movement, especially when paired with a solid night of sleep. Think of your daily walk or workout as brain fuel for tomorrow.
Learn more:
- These brain biomarkers will also benefit
- Pump up your walks with this surprising tip
- Squats get some time in the spotlight