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Moderate, vigorous exercise boosts cognitive abilities for 24 hours

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Moderate, vigorous exercise boosts cognitive abilities for 24 hours
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Brain boost from exercise and deep sleep lasts through the next day, recent research shows. Image credit: BONNINSTUDIO/Stocksy.
  • 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.

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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.

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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.

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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.

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“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

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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.”

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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!”

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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