A first-of-its-kind scientific study found huge benefits to the sport-specific training.

Regular exercise is a great way of keeping you fit and healthy. The physical benefits of having improved cardio capacity and better muscle strength can be apparent day to day.

The endorphin rush and sense of achievement that comes with a successful workout can also help your mental health, while there are lots of social benefits if you are exercising with others too. And new research has discovered a huge benefit to training in one specific sport – and it kicks in quickly.

A study on boxing found that within just six weeks of 40-minute workouts, people can see their blood pressure slashed by more than through medication. The exercise regime was seen to reduce the risk of hypertension and improve blood pressure function.

The research, which was published in the peer-reviewed journal Sports earlier this year, involved young adults with stage 1 high blood pressure taking part in three exercise sessions each week. The 24 participants, with an average age of 25, were randomly assigned either boxing training or other workouts in a control group.

As reported by The Express, the boxers completed 10 three-minute rounds of working the heavy bag or mitt work, with a 60 second break in between. The others worked on flexibility and balance exercises on the same three-on-one-off schedule.

The systolic blood pressure of those in the boxing group dropped by an average of 16mmHg, while their diastolic blood pressure dropped by 10mmHg.

Researchers said the reductions were comparable to or greater than those typically achieved through medication. Significant decreases like this “translate to a lower risk of heart attack and stroke”, according to the team.

The study, which is is the first randomised controlled trial to evaluate the effects of boxing training on cardiovascular and vascular health in this population, was co-authored Professor Alvaro Gurovich, of the University of Texas at El Paso in the US.

He said: “What we’re showing is that boxing training is not just a fun workout; it can actually change how your blood vessels work.

“After just six weeks, the blood vessels of our participants were more flexible, more responsive and carrying more blood. That directly translates into a lower risk of heart attack and stroke.”

Prof Gurovich believes that the findings could be a much more positive alternative to “a lifetime of medication” for young adults that are currently heading towards hypertension.

He said: “For young people who are already on a path toward hypertension, this could be a powerful and sustainable alternative to starting a lifetime of medication.”

Each of the 24 participants had stage one hypertension, with readings of 130-139mmHg systolic and 80-89 mmHg diastolic. The findings suggest people with similar blood pressure levels could see a reduction of more than 10 per cent from the boxing regime.

Mild high blood pressure can, if left untreated, progress and cause damage that increases the risk of serious problems such as heart attacks and strokes.

The research team said future studies should examine whether the same benefits can be achieved in older populations.

Prof Gurovich added: “Hypertension is a primary contributor to heart disease, stroke and premature death, and many young adults who are in the early stages of the condition are not aware that they have it.

“These findings could reshape how clinicians approach one of the world’s most prevalent cardiovascular risk factors.”

(Aging Untold) — The brain needs regular stimulation to function well, whether through physical exercise, meditation or learning new skills like painting or doing puzzles.

Dr. Rhea Rogers, a board-certified physician, said the brain thrives on neuronal connections and movement. Different activities target different regions and lobes of the brain, each controlling different functions.

“You want mental stimulation if it’s a crossword puzzle, reading,” Rogers said. “But anytime you learn new information, you’re strengthening those neuronal connections, and you want to build a reserve.”

Rogers said other areas of the brain handle sensory input and creativity, while movement promotes blood flow, circulation and oxygen. Social engagement also activates different brain regions.

Movement requires brain planning

Movement is critical because the brain must plan each action, Sam Cradduck, a gerontologist, said. The brain has to anticipate the next step, maintain balance and foresee obstacles like a cat crossing a path or a throw rug.

“As you’re moving along, you’re actually exercising your brain more than you know,” Cradduck said.

For people who cannot move easily, Cradduck suggested organizing family photo albums. The task requires memory, planning and executive function, which can help prevent dementia.

“Memory and mood and all that, that actually is the best resilience against neurodegenerative disorders like Alzheimer’s, Parkinson’s and things like that,” Rogers said.

Find activities you enjoy

Amy O’Rourke, an aging expert, said people should not overthink brain health activities. She compared forcing puzzles or word games on someone to telling people to exercise when they dislike it.

“What do you like to do and build on that?” O’Rourke said. “If you like to walk, go with a friend and walk and talk, like then you get that back-and-forth stimulation with the brain. If you like to cook, then try a new recipe.”

Katherine Ambrose, an aging-well coach, mentioned lifelong learning opportunities and dance lessons as options.

She said her mother loves to dance and has read studies suggesting it could be the best exercise for the brain.

Ambrose also mentioned swimming as another option.

“Just find what really works for you and gets you excited about life,” Ambrose said. “It’s just important to stay engaged with living.”

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The initial burst of enthusiasm for fitness that often accompanies the start of a new year can quickly wane as daily life takes over. However, new research offers a refreshing perspective, suggesting that a rigorous gym schedule isn’t the only path to health; short, vigorous bursts of activity, such as climbing stairs or running for a bus, can be equally effective.

A study conducted by researchers in China, involving 96,408 participants from the UK Biobank, analysed health data over seven years. It revealed that individuals who engaged in more vigorous exercise had a lower risk of all diseases, and a significant correlation between vigorous activity and a reduced risk of eight common health conditions: heart disease, irregular heartbeat, type 2 diabetes, liver disease, long-term lung conditions, chronic kidney disease, dementia, and immune-mediated inflammatory diseases, which include arthritis and psoriasis. Notably, those engaging in more vigorous activity saw their risk of dementia drop by 63 per cent compared to people who did no such activity. The researchers suggested that these benefits remained substantial even when the time spent exercising intensely was modest.

This concept of integrating brief periods of intense movement into one’s day is often termed ‘exercise snacking’, and we spoke to fitness experts to understand what it entails and how it can be incorporated into daily life. Monty Simmons, a London-based personal trainer and founder of Move with Monty, explains: “The idea is that you can break up your day with little snacks of activity, rather than just a ‘main meal’ (main workout), to keep your body limber, stop it from getting stiff and to get rid of any excess energy.” He adds, “The idea is that you basically take yourself away from your desk and move for five or ten minutes.” Darren Sealy, coach and co-founder of Flow State Fit Club, concurs, describing it as a “mini workout” that “will raise your heart rate and boost your cardio and metabolic conditioning.” Sealy notes that “The effects of these short bursts of activity, which are usually no more than five minutes to 10 minutes at a time, can really compound throughout the week if you do them regularly.”

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Beyond the long-term health benefits, exercise snacking offers immediate physical advantages. Simmons points out it is “good for reducing feelings of stiffness and pain,” and can help “counteracting slouching at your desk and can help improve your posture.” He also highlights its role in elevating heart rate variability throughout the day and increasing daily calorie burn through accumulated activity.

Incorporating these ‘snacks’ into a daily routine can be straightforward. For those working from home, Simmons suggests stepping away from the desk for five to ten minutes to perform a few chosen exercises in a different room. In an office environment, a coffee break can be repurposed for a brisk walk or more subtle stretches. Consistency is key, as Sealy advises: “If you do a short burst of activity at the same time every day then you’re building a habit in your brain, so you know that each morning you are going to do your five-minute exercise snack, for example, which helps you build consistency.”

Simmons recommends focusing on three main types of movement for these short bursts: stretching, cardio, and strength. Stretching helps “reduce stiffness and increase blood flow.” Cardio can involve “taking the stairs, getting off the bus early, walking fast, doing some star jumps, jogging on the spot or going for a little jog around the block.” For strength, he suggests “front lunges, push ups or sit ups,” encouraging a mix of all three.

Several specific exercises can be easily integrated. For desk workers, standing back bends are particularly beneficial. Simmons recommends: “You basically stand up, have your feet shoulder-width apart and have your fingers interlaced in front of you. You reach them up and overhead and look up at the ceiling, and then just lean back a little bit.” He adds, “You’ll get a really nice stretch in your abs, and a bit of activation of your upper back muscles, and that can be great for just reversing that slouched, crunched-over sitting posture.”

Another effective move is the ‘good morning’. Simmons instructs: “For a good morning, you stand up with your feet shoulder-width apart and put your hands behind your head and stand tall, looking forward. Then you sit your hips back, keeping your knees only a little bit bent, but mostly straight, and you lean forward so that your chest points to the floor. You should feel the stretch in your hamstrings and the activation of your back muscles. Then you go all the way up to standing again using your glutes and hamstrings.” He concludes it’s a “really nice way to wake up your back and activate the posterior chain, which often gets doesn’t get much love if you’re sat down all day.”

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For a comprehensive approach, Sealy advocates for bodyweight exercises, advising: “Keep it simple and pick one upper body, one lower body, and one core exercise, and then find a quiet place to do them.” He suggests a routine of planks, squats, and push-ups, starting with 30 seconds per exercise and performing the routine three times. “Then gradually build up the time and consistency as your fitness increases,” he adds. “Eventually you could have a quick five-minute bodyweight workout routine that’s optimising your upper, lower and midsection, and will be ticking a lot of boxes,” he concludes.

This flexible and accessible approach offers a powerful way to boost overall health, proving that even small, consistent efforts can yield significant results.