Numerous scientific studies have demonstrated the health benefits of running; even running only 5-10 minutes a day at low speed has been associated with a significant reduction in the risk of death from all causes and diseases cardiovascular. Because? As a form of aerobic exercise (physical activity that increases heart rate and uses oxygen to produce energy), it strengthens the heart and lungs, improving blood circulation.
However, If you don’t like running regularly or prefer to vary it from time to time, there are other forms of aerobic exercise. Swimming and brisk walking are stellar examples, but there are others, like badminton and basketball, that, according to a new studycan significantly improve memory.
Physiological and cognitive benefits for the price of one? We are attentive.
The study
Researchers studied nearly 600 young adults, assigned to three groups: low-intensity aerobic exercise, moderate-intensity exercise, and a control group, which did not follow any structured exercise program.
The exercise intervention lasted eight weeks and participants performed three 30-minute sessions per week of their assigned activity. The low-intensity group performed 30-minute sessions of badminton rallies, designed to keep their heart rate around 57-63% of their VO2 max. (classified as light aerobic effort), and the moderate intensity group performed 30-minute sessions of basketball dribbling drills, maintaining between 64-76% of their VO2 max. (classified as moderate aerobic effort).
After carrying out tests and analyzes before and after the intervention, The researchers observed significant improvements in participants’ declarative knowledge (your ability to consciously remember and describe facts, information and concepts).
What does this mean for us?
While the declarative knowledge of participants in the moderate-intensity basketball group improved significantly, the improvement was smaller in the lower-intensity badminton group, but still notable.
When many women discourage exercise altogether because they believe that only high-intensity modes of movement “count” for health benefits, these findings reinforce the fact that this simply is not true.
Yes ok the moderate intensity group experienced slightly greater memory improvement, the lower intensity group also benefited. Additionally, both badminton and basketball are relatively inexpensive activities (most leisure centers have facilities), making them more accessible.
In fact, you can get by in the garden or a park.
Why do badminton and basketball improve memory?
Based on previous studies, the researchers highlight several reasons why these activities can boost memory. First of all, aerobic exercise increases cerebral blood flow (the speed at which blood circulates through the brain), which means more oxygen and nutrients reach the brain regions responsible for learning and memory.
The researchers also refer to previous evidence suggesting that aerobic activity can improve hippocampal functionthe area of the brain most closely linked to declarative memory.
and the elements of exercise that improve mood and reduce stress They could also play a role, potentially creating a more optimal mental environment for memory formation.
While the researchers were primarily interested in how exercise intensity affected memory and not the specific activities themselves (badminton and basketball were used to create those different intensity conditions), highlight how the cognitive aspect of these activities (e.g., coordination and problem solving) can further strengthen cognitive processes associated with learning and memory.
The social and interactive element of these activities may also play a role.
Conclusion
While more research is needed focusing on the effects of different types of activity, the findings demonstrate the great potential of incorporating short but regular training sessions per week.
The main message is how beneficial regular aerobic exercise is, even if done at low intensity.
Both badminton and basketball are great (and fun) options, but in the end, it’s about finding what types of movements and activities you enjoypreferably enough to practice them for 30 minutes, three times a week.
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
