Move Your Body, Boost Your Brain: The Science of Exercise and Learning

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Hi, this is Ray,

Confession time: I once tried to learn Japanese entirely while lying on my couch. Spoiler… I learned “konnichiwa” and how to order ramen, but my brain tapped out somewhere around lesson three. Turns out, brains like movement. A lot.

We tend to think of learning as something you do while sitting perfectly still, hunched over books, and slowly merging with your chair. But research says that’s like trying to run new software on a 20-year-old PC without upgrading the RAM. You might get something done, but it’s going to be glitchy and slow.

Exercise is not just about looking good in your Instagram photos. It’s one of the most powerful brain-boosting tools we have… and it works no matter your age, your subject, or your previous gym trauma from high school dodgeball.

Let’s break down exactly how moving your body makes your brain sharper, your memory stronger, and your learning faster.

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The Brain… Built to Move

Our brains evolved in a world where “learning” was not a classroom activity. It was figuring out which berries wouldn’t kill you, how to throw a spear without hitting yourself, and where the nearest predator was hiding. Movement was constant, and the brain’s wiring adapted to that.

Today, many of us spend more time moving our thumbs on a phone screen than our actual legs. The brain doesn’t like this. Physical activity is like a reset button for neural function, flooding the brain with oxygen and nutrients.

Exercise and Neuroplasticity: Making the Brain More Flexible

You’ve probably heard the term “neuroplasticity”… the brain’s ability to rewire itself and form new connections. This is the holy grail of learning. The more plastic your brain, the easier it is to pick up new skills, languages, or even K-pop choreography.

Physical activity increases neuroplasticity by boosting levels of brain-derived neurotrophic factor (BDNF). Think of BDNF as Miracle-Gro for your neurons. More BDNF means stronger, faster, more efficient brain connections.

In one landmark study from the Journal of Applied Physiology, researchers found that just 20 minutes of moderate aerobic exercise increased BDNF levels significantly… leading to better memory and cognitive performance in learning tasks right after.

Translation: Go for a brisk walk before you hit the books, and your brain will absorb info like a sponge instead of a leaky colander.

Exercise Improves Memory Consolidation

Your hippocampus… the seahorse-shaped part of your brain, not an actual underwater creature… is responsible for turning short-term memories into long-term ones. Aerobic exercise makes your hippocampus bigger and more active.

A 2011 study published in PNAS found that one year of regular aerobic exercise increased the size of the hippocampus by 2%, reversing age-related shrinkage and improving spatial memory.

For students, that means remembering where you put your notes, the plot of that book you “totally read,” and maybe even your parking spot.

More Blood, More Brain Power

When you move, your heart pumps harder. More blood flows to your brain, delivering oxygen and nutrients that it needs to fire on all cylinders.

This improved blood flow has an almost immediate effect on attention and focus. In fact, a study from the British Journal of Sports Medicine found that just 10 minutes of physical activity improved reaction times and information processing in participants.

So if you’re feeling foggy during a study session, a quick set of jumping jacks might work better than another cup of coffee.

Stress Reduction = Better Learning

We’ve all had those moments when studying feels impossible because your brain is too busy replaying your to-do list, your boss’s “we need to talk” email, or that time you called your teacher “mom.”

Exercise helps here too. Physical activity reduces cortisol (the stress hormone) and increases endorphins (your brain’s happy chemicals). This shift in brain chemistry not only improves mood but also makes it easier to focus on learning instead of spiraling into anxiety.

Even yoga, which is less intense than running, has been shown to lower cortisol and improve cognitive function.

Types of Exercise and Their Learning Benefits

Not all movement affects the brain in the same way. Here’s the breakdown.

1. Aerobic Exercise (Running, Swimming, Cycling)

Best for: Memory, focus, and faster learning.

Why: Boosts BDNF, hippocampal size, and blood flow.

2. Resistance Training (Weights, Bodyweight Exercises)

Best for: Long-term brain health and executive function.

Why: Improves insulin sensitivity and increases growth factors that support brain cell repair.

3. Coordination-Based Exercise (Dance, Martial Arts, Team Sports)

Best for: Cognitive flexibility and problem-solving.

Why: Challenges the brain with complex movements that require planning and adaptation.

4. Mind-Body Exercise (Yoga, Tai Chi, Pilates)

Best for: Stress management, focus, and emotional regulation.

Why: Combines movement with mindfulness, lowering cortisol and improving attention.

Timing Your Workouts for Maximum Learning Gains

The research suggests that exercising before a study session can prime the brain for learning. Your alertness, focus, and working memory are at their peak during the first hour or so after physical activity.

That said, exercising after learning can also help consolidate memories, especially if the exercise is moderate to vigorous.

If you can’t choose, do both. Study sandwich: move… learn… move again.

The Movement Break Strategy

You don’t need to run marathons to get the brain benefits of movement. Short, regular bursts of activity during study sessions can be just as effective.

Example study routine:

• 50 minutes focused learning

• 10 minutes of movement (jump rope, brisk walk, squats)

• Repeat

This “Pomodoro with push-ups” method keeps blood flowing and attention sharp.

My Failed Experiment with Exercise and Learning

In the name of science (and bad decision-making), I once decided to do intense HIIT training right before a study session on advanced economics.

The result? My heart rate stayed high for the next 45 minutes, I sweat on my notes, and I kept thinking about tacos instead of GDP. Moral of the story… moderate exercise is better than going full Rocky Balboa before trying to read dense textbooks.

Kids, Teens, and Adults: The Effects Are Universal

The exercise-learning connection isn’t just for adults cramming for a certification exam.

• Kids: Studies show that children who get regular physical activity perform better in reading and math.

• Teens: Exercise improves mood and self-regulation, reducing classroom distractions.

• Older adults: Physical activity slows cognitive decline and reduces the risk of dementia.

Basically, if you have a brain, moving your body helps it work better.

Your Brain Workout Plan

If you want to maximize your learning, here’s a simple, science-backed weekly routine.

• 3 days/week: 30-40 minutes of moderate aerobic activity (jogging, cycling)

• 2 days/week: Resistance training (weights or bodyweight exercises)

• Daily: 10-15 minutes of stretching, yoga, or light movement breaks during study

• Before big learning sessions: 20 minutes of brisk walking or light cardio

Final Takeaway: Brains Like to Move

Learning is not a purely mental sport. Your brain and body are on the same team, and when one moves, the other improves.

So next time you feel your focus slipping, don’t just reach for another coffee or scroll social media. Stand up, move around, get your blood pumping, and then come back ready to crush your study goals.

Your hippocampus will thank you… and so will your future exam scores.

Catch you on the treadmill (or at least in the parking lot pretending I just worked out),

Ray

📚 References

1. Voss, M.W., et al. (2011). Exercise, brain, and cognition across the lifespan. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.00210.2011

2. Erickson, K.I., et al. (2011). Exercise training increases size of hippocampus and improves memory. PNAS. https://doi.org/10.1073/pnas.1015950108

3. Chang, Y.K., et al. (2012). Effects of acute exercise on cognitive performance: A meta-analysis. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2011-090188