Key Points Summary:

• Movement results in improved blood flow to the brain, leading to improved cognitive function and the ability to sustain a higher level of focus for a longer time period.
• Physical activity performed 4 hours after learning has been shown to improve memory consolidation of the content studied.
• A study conducted in the University of Illinois showed that as little as 20 minutes of physical activity led to an immediate increase in brain activity in the basal ganglia region, which is responsible for coordinating thoughts and actions.
  • The students showed improvements in cognition and memory, and scored higher on tests and examinations carried out shortly after their activity.
• Physical activity stimulates the release of several hormones and neurotransmitters, for example:
  • Dopamine: Positively correlated with learning and attention span.
  • Norepinephrine: Positively influences motivation, memory recall and mental stimulation.
  • Serotonin: Contributes to regulation of sleep cycles and improved mood.
  • Endorphins: Linked with euphoria, decreased stress and enhanced immune system.
  • Brain-Derived Neurotrophic Factor (BDNF): Repairs cells damaged by stress & improves long-term memory.
• In addition, the body becomes better at regulating the release of cortisol, commonly known as the ‘stress’ hormone.
  • Excess cortisol has been linked with higher levels of stress and lowered immunity.

• In the long-term, regular movement has also been correlated with an increase in the volume of the hippocampus, a part of the brain responsible for memory retention.
• A study carried out across Cambridge University Undergraduates (2005-2016) found that those which represented the university at sport performed better than the undergraduate population as a whole:
  • The percentage of 1st-class results achieved by undergraduate sportspeople (28.4%) was greater than the percentage achieved by undergraduates in the University as a whole (23.7%)
  • The percentage of 2.1 results achieved by undergraduate sportspeople (63%) was greater than the percentage achieved by undergraduates in the University as a whole (51.8%)
  • Researchers concluded that sport and physical activity can provide an effective release from academic studies, improve mental health and give students the opportunity to develop valuable social and support networks.
  • They also help students to develop valuable transferable skills such as time-management, focus, the ability to perform under pressure, leadership and communication.

Activities:

• Prior to watching this video, how much did you think Physical Activity & Movement mattered with regards to achieving your study goals? How has this changed?
• Watch the next video in this section to begin planning how you can add Physical Activity & Movement into your exercise schedule.

Recommended Reading & Videos:

Studies & Articles Referenced:

1. Movement & Improved Cognitive Function:   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768113/
2. Improved Memory Consolidation 4-Hours After Exercise:   https://www.ncbi.nlm.nih.gov/pubmed/27321998
3. Increased Basal Ganglia Activity After 20 Minutes of Exercise:   https://www.ncbi.nlm.nih.gov/pubmed/20693803
4. Dopamine, Learning & Attention Span:   http://www.jneurosci.org/content/32/18/6170
5. Norepinephrine, Motivation & Memory Recall:   https://www.sciencedirect.com/science/article/abs/pii/S0006899316000032
6. Serotonin, Mood & Sleep:   https://link.springer.com/article/10.1007/s007260170064
7. Endorphins, Stress & Immunity:   https://www.medicinenet.com/endorphins_natural_pain_and_stress_fighters/views.htm
8. BDNF & Long-Term Memory:   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2268201/
9. Cortisol Regulation Improvement:   https://www.livestrong.com/article/86687-exercise-cortisol-levels/
10. Increase in Overall Hippocampus Volume:   https://www.pnas.org/content/108/7/3017.abstract
11. Cambridge University Sport & Academic Performance Study:  https://www.sport.cam.ac.uk/sap