Fitness
Moderate, vigorous exercise boosts cognitive abilities for 24 hours
- Regular exercise is good for brain health.
- Past studies show the ‘boost’ the brain receives from physical activity normally peaks within the first 10 to 20 minutes.
- Researchers from University College London have now found that the exercise-caused improvement to cognitive performance may actually last for 24 hours.
- Scientists also linked sitting less and getting 6 or more hours of sleep to better memory test scores the next day.
Previous research shows that the “boost” the brain receives from exercise typically peaks within the first 10 to 20 minutes.
Now, researchers from University College London, in the United Kingdom, have found that the exercise-related improvement to cognitive performance may actually last for 24 hours.
Scientists also linked sitting less and getting 6 or more hours of sleep — especially additional REM sleep and deep sleep — to better memory test scores the next day.
For this study, researchers recruited 76 adults between the ages of 50 and 83 that had no diagnosis of dementia or cognitive impairment.
Each participant wore a wrist accelerometer for 8 days to track their physical and sedentary behavior, as well as their sleep patterns.
“Because our cognitive function declines as we age, and having good cognitive function is important for quality of life and independence, we want to continue to understand optimal ways to modify our lifestyle to maintain good cognitive function for as long as possible,” Mikaela Bloomberg, PhD, senior research fellow in the Department of Epidemiology and Public Health at University College London, and lead author of this study told Medical News Today.
“We know from laboratory-based studies that we get a cognitive boost in the minutes to hours following a bout of exercise,” Bloomberg continued. “We wanted to see whether this benefit might last longer than a couple hours, particularly in a group of older adults where maintenance of cognitive function is particularly important, and outside a laboratory setting.”
Upon analysis, Bloomberg and her team found that more moderate or vigorous exercise — compared to a person’s average — was correlated to an improved working memory (the ability to retain information while doing something else) and episodic memory (recalling everyday events) the next day.
Conversely, researchers discovered that being more sedentary led to decreased working memory the next day.
“Exercise stimulates blood flow and neurotransmitters that contribute to cognitive function,” Bloomberg explained. “[These findings mean] that the memory benefits of physical activity might last longer than previously established from laboratory-based studies.”
The researchers also found that study participants receiving 6 or more hours of sleep had better episodic memory and psychomotor speed compared to those who slept less.
They further found that every 30 additional minutes of REM sleep the previous night was associated with an increase in participants’ attention scores.
Moreover, each 30-minute increase in slow-wave sleep — also called deep sleep — was correlated to improved episodic memory score.
“Sleep and physical activity are intrinsically linked behaviors; we can’t consider physical activity without taking sleep into account which is why we also considered sleep,” Bloomberg said. “This finding reiterates what is already known about sleep and next-day memory function.”
“It will be interesting as a next step to undertake similar research in a group of adults that is less cognitively healthy than the group we studied, to see whether we see different results,” she added.
“Among older adults, maintaining cognitive function is important for good quality of life, well-being, and independence,” Andrew Steptoe, PhD, professor of psychology and epidemiology and head of the Research Department of Behavioral Science and Health at University College London and co-author of this study said in a press release. “It’s therefore helpful to identify factors that can affect cognitive health on a day-to-day basis.”
“This study provides evidence that the immediate cognitive benefits of exercise may last longer than we thought,” Steptoe continued.
“It also suggests good sleep quality separately contributes to cognitive performance. However, we can’t establish from this study whether these short-term boosts to cognitive performance contribute to longer term cognitive health and though there is plenty of evidence to suggest physical activity might slow cognitive decline and reduce dementia risk, it’s still a matter of some debate,” he cautioned.
MNT also spoke with Ryan Glatt, CPT, NBC-HWC, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA, about this study.
“While intriguing, the study is small and limited in its generalizability,” Glatt, who was not involved in the research, told us. “The connection between physical activity, sleep, and next-day cognitive benefits warrants further exploration with a larger and more diverse sample.”
“Exercise and sleep are both modifiable lifestyle factors, which means their optimization could have significant implications for cognitive aging and public health interventions. However, more robust evidence is needed to establish these effects over longer periods. Future research should include larger sample sizes, diverse populations — including those with cognitive impairments — and longer follow-up periods to determine if short-term cognitive benefits translate into sustained improvements or reduced cognitive decline.”
– Ryan Glatt, CPT, NBC-HWC
Finally, MNT spoke withVernon Williams, MD, a sports neurologist, and the founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, about this study.
Williams, who was not involved in the research, commented that the findings add to the data that seem to support mounting evidence of the benefits of activity and exercise to the brain.
“The fact that the study suggests longer duration — not just hours, but evidence of improvement into the following day — is […] noteworthy,” he told us.
“It seems very clear that the more we look and the more it’s formally studied, the more we find evidence that optimizing sleep and physical activity /exercise are beneficial — not just for physical health, but for cognitive health and function as well. Anything we can do to improve the brain’s functions — including how we think, act, and behave — key aspects of who we are and how we interact with our loved ones and the world in general — is important.”
– Vernon Williams, MD
Like Glatt, however, Williams also said he would “like to see this kind of study replicated and findings confirmed in larger numbers or participants.”
He added: “I’d like to see how we can educate and inform the public (and physicians) in ways that change behavior — and result in the benefits suggested by the study. There are a host of questions and opportunities for research that can benefit individuals and society as a whole around the concept of the effects of sleep and exercise on cognition. It’s exciting!”
Physical activity saves lives, but now it turns out there’s a “precise dosage” at which it becomes especially effective in preventing heart disease.
Exercising is key to longevity; it’s been associated with everything from improved cardiovascular health to increased strength to a longer life. But there’s one exercise, in particular, that a doctor says women over 50 should add to their routine.
Meet the expert: Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People
Daily strength workouts may help boost all aspects of life, Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People, previously told Prevention. Physical fitness makes functional tasks like carrying grocery bags from the car, opening jars, and lifting heavy items easier.
There are plenty of moves to try, but Dr. Bowers says the one that should get top billing in your routine is the plank.
While planks challenge your whole body, they’re particularly great for strengthening your core. “Core muscle fibers tend to shrink and become less supple as we age, which can put more strain on your back,” he previously said. Having a strong core is important for balance and stability, and it can help you go about your day with more ease.
Wondering how long to hold a plank, and the proper form? First, place your forearms on the floor. Your elbows should be right below your shoulders, and your arms should be parallel—not turning in or out. Your feet should also be shoulder-width apart. Press your hands and toes into a mat on the ground, lifting your body, squeezing your glutes and quads for support. Your body should create one straight line from head to toe. Don’t lock your knees or arch your back, and keep your neck straight by looking slightly in front of you.
Hold this position for 20 seconds. “As you get more comfortable and your core gets stronger, hold the plank for as long as possible without sacrificing form or breath,” Dr. Bowers noted. It’s that simple! Whether you’re a pro or want to test your plank skills, adding the simple move to your routine may be what your core has been waiting for.
Shin splints are one of those nagging aches and pains most runners encounter at some point in their training—but that doesn’t mean you should just grin and bear it.
“We see it all the time in the clinic,” osteopath and clinical lead at The Livewell Clinic, Danny Sayandan tells Fit&Well.
Common themes, he says, are runners in worn-out shoes, heel striking instead of landing midfoot, or overstriding.
“It’s often linked to the least stretched muscle in the body—your calves—and most neglected muscle—the tibialis anterior—found on the front of the shin,” says Sayandan.
When they’re tight or undertrained, the impact of every footstrike gets pushed straight into the shins, triggering a dull ache down the front or inside of your shins.
The solution? Add these five exercises from Sayandan to your weekly workouts to stretch and strengthen these often overlooked muscles.
5 exercises to try if you get shin pain when running
1. Toe raise
Toe Raises – Ask Doctor Jo – YouTube
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Sets: 2 Reps: 12-15 each side
Why: Lifting your toes strengthens the front of your shin.
How:
- Stand with your feet hip-width apart.
- Lift your toes.
- Hold for two seconds.
- Lower your toes to the start.
2. Calf raise
Sets: 2 Reps: 12-15
Why: Build strength and endurance in the lower legs.
How:
- Stand with your feet together.
- Lift your heels to rise onto your toes and the balls of your feet.
- Pause, then lower slowly.
You can also perform these with your heels off a step (as in the video above), lowering your heels below the step to add a stretch to your calves.
As you get stronger, progress to single-leg calf raises, then begin to add weight with a dumbbell or kettlebell held in one hand.
3. Soleus wall hold
Sets: 2 Reps: 12-15 / Time: 30sec
Why: This bent-knee heel raise targets the deep-lying soleus muscle in your calves.
How:
- Stand with your feet hip-width apart, holding a bannister or other sturdy anchor point for support (an alternative is to rest your back on a wall, as in the video above).
- Bend your knees and push your hips back to lower into a squat, with your knees bent at 90˚.
- Hold this position and either perform 12-15 calf raises (see above), or rise up onto the balls of your feet and hold for 30 seconds.
4. Tibialis stretch
Anterior Tibialis Stretch Kneeling – Ask Doctor Jo – YouTube
Watch On
Sets: 2 Reps: 8-10
Why: This is a gentle stretch for the muscles in the front of the shin.
How:
- Kneel with your feet together, sitting on your heels with your hands or forearms on the floor to help control the load through your ankles.
- Push through your hands or forearms and carefully lift your knees to increase the stretch in the front of your shins.
- Hold for a few seconds, then lower.
Rather than an exercise, try to practice this continuously—and certainly as you move from exercise to exercise in this workout. Concentrate on landing softly through your midfoot to retrain your gait and reduce impact through your heel, ankle, calves and shins.
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