Are you forgetting names, PIN numbers, and birthdays? Many believe that “poor memory” is incurable. Improving your memory might be simpler than you think.
“Going through the flow could potentially improve spatial memory” in addition to stress and anxiety symptoms.
A team of researchers from the University of Illinois Urbana-Champaign’s Department of Kinesiology and Community Health, led by Associate Professor Mullen, collaborated with other scientists from the Beckman Institute for Advanced Science and Technology to design an eight-week moderate-intensity yoga program for full-time working adults experiencing stress symptoms.
The program aims to improve memory and combat forgetfulness, offering a potential solution for those struggling with working memory.
According to a recent trial published in the Journal of Behavioral Medicine, participants completed three self-paced remote workouts per week and were evaluated for stress, anxiety, and executive functioning. The study revealed an overall decrease in stress and anxiety levels.
Lead researcher Mullen noted that previous studies have shown the benefits of aerobic exercise on the brain, but this research examined the effects of complex movements involved in yoga, which require conscious movements, techniques, and breathing. The study specifically focused on the sun salutation, a sequence of yoga poses that mimic the sun’s movement.
The participants were guided through the sun salutation via instructional videos and were encouraged to gradually become more self-sufficient in performing the exercises independently. The study suggests that yoga, particularly the sun salutation, may have a positive impact on reducing stress and anxiety levels.
The researchers aimed to determine whether learning new chains of yoga sequences could enhance working memory, comparable to the cognitive advantages of acquiring a new dance skill.
“Having to move through multiple active postures, as opposed to static holds, should theoretically improve attentional abilities or inhibition control,” explains Mullen. “Going through the flow could potentially improve spatial memory.”
According to the researchers, the study’s findings on executive functioning align with existing literature. Additionally, the study aimed to assess individuals’ adherence to a virtual exercise program, which was initially designed for remote execution. Interestingly, the coincidental timing of the study with the onset of the COVID-19 pandemic offered valuable insights.
“The reductions in anxiety and improvements in short-term working memory suggest that it is possible to practice moderate-intensity yoga at home and still reap the benefits of reducing stress and anxiety without compromising safety,” Mullen adds. “[The study] really became about promoting resilience in dark times.”
Furthermore, the participants’ response was overwhelmingly positive, which is encouraging.
“When participants are willing to recommend the program to friends and family, that’s great,” remarks Mullen. “To me, that suggests we were successful and that everyone involved had a good time.”
Mullen’s laboratory plans to conduct further testing on mind-body interventions and explore innovative ways to encourage exercise adherence, such as creating technology-driven approaches that gamify activities like yoga, kickboxing, and other complex movements that are more mentally stimulating than typical aerobic exercise. The team’s research is heavily influenced by Mullen’s personal experiences with flow-based training in activities like spinning poi, Filipino Kali, and Brazilian Jiu Jitsu.
“Given my own personal background as a yoga practitioner and teacher, it was exciting to assess the efficacy of yoga interventions for promoting cognitive and psychological well-being,” she adds.
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