Does cardio training improve memory?

Yes. An umbrella review in the British Journal of Sports Medicine (2025), covering 133 systematic reviews and over 250,000 participants, found that physical activity led to small to moderate improvements in memory, general cognitive function and the ability to plan and manage one's actions.

Do you need to train for a long time before the brain benefits?

No. The umbrella review showed that improvements could be achieved through relatively short training periods, so positive changes in brain function do not necessarily require prolonged training.

Can exercise counteract age-related changes in the brain?

A PNAS study of 120 older adults found that after one year of regular endurance training, hippocampal volume had increased by about two percent, while it decreased in the control group that did stretching and mobility work. The researchers also found a correlation between the increase in hippocampal size and a better ability to remember where things are located.

Does a single workout have any effect on concentration?

Yes. A cardio session can give short-term improvements in concentration and attention, even in people who do not exercise regularly, linked to changes in neurotransmitters such as dopamine and norepinephrine. The effect is usually short-lived, and after very demanding sessions, fatigue can temporarily impair concentration.

BDNF (brain-derived neurotrophic factor) is a protein that helps maintain nerve cells and regulate the connections between them. Endurance training can increase BDNF levels, and the protein is particularly important for changes in the strength of connections between nerve cells, one of the mechanisms that allows experiences and new information to be stored as memories.

Are the brain benefits specific to cardio training?

Not entirely. The article notes that the results of the umbrella review applied to several forms of physical activity and therefore cannot be attributed solely to endurance training.

How Cardio Training Can Improve Memory and Concentration | Hardworkout Magazine

Key takeaways

- The brain makes up about two percent of body weight but uses roughly 20 percent of the energy the body consumes at rest.

- An umbrella review published in the British Journal of Sports Medicine in 2025 pooled 133 systematic reviews with over 250,000 participants and found small to moderate improvements in memory, general cognitive function and executive function after physical activity.

- In a PNAS study of 120 older adults, one year of endurance training increased hippocampal volume by about two percent, while the stretching control group lost volume in the same area.

- A single moderate-intensity cardio session can briefly sharpen attention, concentration and reaction time, but very demanding sessions may temporarily impair concentration through fatigue.

- Endurance training raises levels of BDNF, a protein that helps maintain nerve cells and regulate the strength of the connections between them.

Cardiovascular training does more than improve endurance. Regular exercise can also have a positive effect on memory, concentration, and the brain's ability to learn new things. Physical activity affects, among other things, blood circulation, communication between nerve cells, and processes that are important for brain health.

What happens in the brain during cardio training?

Some changes occur after just a single session, while others develop over time. But what actually happens in the brain when we do cardiovascular training?

How does cardio training affect blood flow to the brain?

The brain relies on a continuous supply of oxygen and glucose.

Although it makes up only about two percent of body weight, it uses approximately 20 percent of the energy the body consumes at rest.

Regular cardiovascular training improves the function of blood vessels, among other things by increasing their ability to expand and regulate blood flow. This is important for the brain, where blood supply must be adjusted according to the activity in different areas.

Cardiovascular training can also help reduce high blood pressure, which over time can damage the small blood vessels in the brain and increase the risk of cognitive impairment.

What is BDNF, and why does it matter for learning?

When we learn something new, changes occur in how nerve cells communicate.

Connections that are used repeatedly can become stronger, allowing signals to be transmitted more efficiently. This ability is called neuroplasticity and is important for learning and the development of new skills.

Endurance training can increase levels of BDNF (brain-derived neurotrophic factor), a protein that helps maintain nerve cells and regulate the connections between them.

BDNF is particularly important for changes in the strength of the connections between nerve cells. This is one of the mechanisms that allows experiences and new information to be stored as memories.

How much better do memory and concentration actually get?

The brain's cognitive functions include the ability to remember information, maintain attention on a task, and plan actions.

A large [overview study published in the British Journal of Sports Medicine in 2025](https://bjsm.bmj.com/content/59/12/866) gathered results from 133 systematic reviews with over 250,000 participants.

The researchers found that physical activity led to small to moderate improvements in memory, general cognitive function, and the ability to plan and manage one's actions.

The study also showed that improvements could be achieved through relatively short training periods. This means that positive changes in brain function do not necessarily require prolonged training.

The results applied to several forms of physical activity and therefore cannot be attributed solely to endurance training.

![the brain and sedentary behavior](https://hardworkout.no/wp-content/uploads/2026/03/ChatGPT-Image-9.-mars-2026-135535.png)

Can exercise slow age-related shrinkage of the brain?

With increasing age, certain areas of the brain may gradually lose volume. This includes the hippocampus, which plays a central role in learning and memory.

A [study published in PNAS](https://www.pnas.org/doi/full/10.1073/pnas.1015950108) investigated how endurance training affected the hippocampus in 120 older adults.

Participants were divided into two groups. One group engaged in regular endurance training, while the other trained in stretching and mobility.

After one year, the size of the hippocampus had increased by about two percent in the endurance group. In the control group, however, this area had decreased in size. The researchers also found a correlation between the increase in hippocampal size and better ability to remember where things are located.

The results suggest that regular endurance training may help counteract age-related changes in the brain, even in older adults.

How long does the effect of one cardio session last?

A cardio session can provide short-term improvements in concentration and attention, even in individuals who do not exercise regularly.

During physical activity, changes occur in the activity of neurotransmitters such as dopamine and norepinephrine. These are involved in regulating alertness, attention, and the ability to maintain concentration over time.

After a session of moderate intensity, it may therefore become easier to keep attention focused on a task and avoid being distracted. Some studies have also shown improvements in reaction time, that is, how quickly we respond to a visual stimulus or an auditory signal.

The effect is usually short-lived and depends, among other things, on how hard and long the session has been. After very demanding cardio training, however, physical and mental fatigue can temporarily impair concentration.

![Cardio training rowing machine](https://hardworkout.no/wp-content/uploads/2026/03/ChatGPT-Image-5.-mars-2026-095537-1.png)

Sources:

Exercise training increases size of hippocampus and improves memory – [PNAS](https://www.pnas.org/doi/full/10.1073/pnas.1015950108)

Effectiveness of exercise for improving cognition, memory and executive function: a systematic umbrella review and meta-meta-analysis – [British Journal of Sports Medicine](https://bjsm.bmj.com/content/59/12/866)

Physical activity in prevention and treatment – [Helsedirektoratet](https://www.helsedirektoratet.no/faglige-rad/fysisk-aktivitet-i-forebygging-og-behandling/voksne-og-eldre)