#19 August Edition: Boost Your Brain in Just 10 Minutes

How often do we think of exercise as a brain tool, not just a physical one?

Whether you’re cramming for an exam, heading into a work meeting, or noticing some mental fog during the day, the science is clearer than ever: a short burst of physical activity can improve how your brain functions—right away.

🧩 What Did This Study Find?

A new meta-review (a study of 30 other high-quality reviews) examined how a single session of exercise—known as acute exercise—can affect your thinking, memory, and focus. It included over 18,000 people from different age groups and fitness levels.

The results?

Even just one session of movement had small to moderate improvements in:

• Attention

• Executive function (e.g., planning, switching tasks, problem-solving)

• Memory

• Processing speed

And the biggest boost happened when mental tasks were done right after exercise, rather than during.

💡 What Does This Mean for You?

You don’t need a 1-hour workout or fancy equipment to sharpen your brain.

Even a 10–20 minute walk, bike ride, or bodyweight circuit can make a difference in how you think and feel.

Here are a few practical examples:

• Take a brisk walk before your next study session or work task.

• Do a short bodyweight routine before heading into a meeting or interview.

• Feeling mentally drained in the afternoon? Try some movement snacks—short bursts of activity like stair climbing or desk pushups.

🏃‍♂️ Who Benefits?

The review (attached) showed improvements across all ages and ability levels—from students and professionals to older adults concerned about memory and brain health.

🩺 Clinical Takeaway:

Short bouts of exercise are safe, affordable, and effective. If you’re feeling foggy, anxious, or unfocused, movement can be your medicine.

Have a physicality active end to the summer!

Kosta Ikonomou