People often feel an immediate mental boost after exercise. The effect was thought to be short-lived, but a study published online Dec. 10, 2024, by the International Journal of Behavioral Nutrition and Physical Activity suggests it may last a full day.
Scientists gathered data from 76 men and women, ages 50 to 83, who wore activity trackers for eight days and took cognitive tests each day. On average, people did about an hour of moderate-to-vigorous exercise, five hours of light activity, and nine hours of sedentary time each day. Moderate-to-vigorous exercise included activities that raised the heart rate, such as brisk walking, dancing, or walking up and down stairs.
When comparing activity levels with memory test results, the researchers found that any amount of moder-ate-to-vigorous physical activity was associated with higher scores on memory tests on the following day regardless of time spent in sedentary behavior or light activity. In particular, participants showed better working memory and episodic memory (memory of events).
Exercise increases blood flow to the brain and stimulates the release of neurotransmitters such as norepinephrine and dopamine, which help a range of cognitive functions, according to the researchers. These neurochemical changes have been understood to last up to a few hours after exercise, but the new findings suggest they may last longer.
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We all know that exercise is important for overall health, but should our workout routine change as we get older?
TODAY.com previously spoke with Dr. Eric Topol, a top cardiologist and longevity researcher, about his science-backed strategies to age healthier from his book “Super Agers: An Evidence-Based Approach to Longevity.”
Regular exercise is one of the most effective tools to promote healthy aging and prevent age-related diseases like heart disease and cancer, Topol said.
One type of exercise in particular may help slow down how fast our bodies age and keep us feeling fit and strong.
As a cardiologist, Topol says he was always a fan of aerobic exercise. Over the decades, he focused on heart rate-boosting activities like running and cycling, while skipping strength and resistance training. “That was a mistake,” Topol explained.
After researching the benefits of strength training for healthy aging, Topol changed his approach to working out and added this type of exercise to his workout routine.
“If I’m going to be old, I’d rather be strong and old,” Topol quipped.
Topol, now 70, does at least one hour of resistance and strength training three times a week, or 30 minutes of training, four to five times a week. “I’m more fit and stronger than I can ever remember, just by doing that for over a year now,” Topol says.
As we age, we start to lose muscle mass and strength, with the most significant declines happening after the age of 50, according to Topol.
Regular strength training can help maintain muscle mass and improve bone density, all while promoting mobility and balance, which reduces the risk of falls (the leading cause of injury among adults over 65.)
A 2022 systematic review found that resistance training was linked with a lower risk of death from all causes.
Despite the wealth of evidence of the benefits of strength training, only one in four adults in the U.S. report meeting the Physical Activity Guidelines for Americans, which recommends muscle-strengthening activity at least two times per week.
If you don’t already have a strength training routine, don’t sweat it. “It’s never too late,” added Topol.
Beginners can start with bodyweight exercises, which require no equipment or gym membership. These include squats, lunges, push-ups, sit-ups, squats, and lunges, wall-sits, and planks, explained Topol.
Once you’re comfortable, add in light weights, starting with 5-pound dumbbells. Try to find a full-body routine that works the major muscles in the upper body, lower body, and core.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
Up your protein. Add collagen. Walk 10,000 steps. Get more sleep. The list of tips for living longer is endless, and much of the advice comes from people with more social media followers than qualifications.
At Tom’s Guide, the fitness team works hard to cut through the noise. In our latest search for evidence-backed insights, we found a fascinating study that suggests strength training could be a key piece of the longevity puzzle.
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