How Physical Activity Improves Brain and Cognitive Functions

We know that physical activity has great health benefits for our children. But did you know that children who are more physically active have better academic performance, memory, and attention? It’s true! They are more focused, stay on task, have better recall and short term memory (1).

However, being physically active means more than just “running around” and “playing outside.” Yes, running, jumping and swimming often called cardio-respiratory activities or "cardio" are important for the heart. However, activities that focus on perceptual motor development and fundamental movement skills are also important. While, both cardio and motor skill activities improve overall brain function, they activate children's brains differently so we need each of these to plan and make decisions from simple to most complex (2).  Physical activity can affect how we learn, remember, problem-solve, and pay attention (3).

The Effect of Walking on the Brain

The picture below shows stimulation that occurs in the brain with just 20 minutes of walking. This brain stimulation is caused by the enhanced oxygen flow to the brain which in turn re-charged the brain to learn more efficiently. Keep in mind the blue indicates lower brain activity while the red indicates higher brain activity (1).

Brain Breaks

After sitting for long periods of time, it is important that children get up and move! Take a short walk, or do some dancing and then freeze when the music stops. These are often called Brain Breaks! They are short bouts of physical activity that help reset the brain and get blood and oxygen flowing more rapidly to the brain and body. Children should never be sedentary for longer than 60 minutes at a time.  In fact many researchers suggest doing Brain Brakes after 30 minutes of being sedentary. Brain Breaks can be done with minimal to no equipment or preparation and should be fun and engaging. They should include cardio activities as well as motor skill development such as crossing the midline of the body and challenging the brain to utilize both sides. Examples include Follow the Leader, Red Light Green Light, Count My Moves or Treasure Hunt!

References

1. Active Living Research. Active Education: Growing Evidence on Physical Activity and Academic Performance.
2. Koutsandréou, F., Wegner, M., Niemann, C., & Budde, H. (2016). Effects of Motor versus Cardiovascular Exercise Training on Children’s Working Memory. Medicine & Science in Sports & Exercise, 48(6), 1144-1152. doi:10.1249/mss.0000000000000869
3. BrainandSpinalCord.org (2017). Brain Function. Retrieved September 25, 2017.
4. Hillman, C., Pontifex, M., Raine, L., Castelli, D., Hall, E., & Kramer, A. (2009). The effect of acute treadmill walking on cognitive control and academic achievement in preadolescent children. Neuroscience, 159(3), 1044-1054. doi:10.1016/j.neuroscience.2009.01.057
5. Budde H, Voelcker-Rehage C, Pietraßyk-Kendziorra S, Ribeiro P, Tidow G. Acute coordinative exercise improves attentional performance in adolescents. Neurosci Lett 2008;441:219–223. [PubMed: 18602754]