Quit the doomscroll: Why just 10 minutes of movement could save your memory

Research shows that a measly coffee break of exercise could significantly help your brain as you get older. 

We’ve all been there: you’ve spent an hour doomscrolling through TikTok or Instagram, jumping from one 15-second clip to the next, only to realise you can’t quite remember what you were even looking at. 

But it’s not just your attention span and memory that’s shrinking; your brain might literally be craving movement. According to a new umbrella review published earlier this year, even ten minutes of low-to-moderate exercise (think a brisk walk, gentle yoga, or a few flights of stairs) can significantly improve memory and cognition across every age group.

What's so great about this finding is that finally, we need no supplements, no brain-training apps, just moving our bodies. The researchers looked at decades of studies and found that short bouts of physical activity increase blood flow to the brain, especially the hippocampus. This is the region responsible for memory and learning. That means better focus, quicker thinking, and sharper recall, even from small daily efforts.

But here’s where it gets interesting: the benefit isn’t limited to gym-goers or fitness enthusiasts or those who have the time or funds. The review found that low-intensity movement, like casual walking or stretching, had measurable cognitive benefits. In fact, those gentle efforts often outperformed longer, high-intensity workouts when it came to improving attention and reducing mental fatigue. For anyone stuck in front of a laptop all day, that’s hopeful news. It’s not about becoming a runner or hitting 10,000 steps; it’s about interrupting your sedentary loop.

This shift in thinking aligns with what neuroscientists have been saying for years, that our brains evolved to think while moving. In an age where mental performance feels like a competition, this simplicity is almost too good to be true. Gen Z and millennials, especially, are navigating attention burnout, what with juggling screens, deadlines, and digital overload. The irony? We’re spending hours on wellness TikTok but rarely looking up from our phones long enough to move. The study’s findings serve as a reminder that mental clarity might not come from another productivity hack or supplement, but it might come from a ten-minute walk.

Of course, it’s not just about memory. Movement has ripple effects: better mood, lower stress hormones, and improved sleep. In practice, that could mean starting small: pacing while on a call, dancing while you make coffee, or swapping one scroll session for a walk outside. Even gentle stretching during a Netflix binge counts. So, next time you catch yourself lost in a doom-scroll, try this: put your phone down, get up, and move for ten minutes. Your brain – foggy, fatigued, and overloaded – will thank you.