Working out on a regular basis is one of the best ways to lead a healthier life. Exercising has several benefits that promote overall better health. Whether it is the heart health, or diseases like type 2 diabetes, or even if you are only meaning to manage your weight so that you can be fitter and healthier – apart from consuming a clean diet, working out is one of the activities you can rely on. Besides, physical activity doesn’t only help to keep our bodies fit and strong, it also helps maintain our cognitive function – and is even linked with lower dementia risk.
According to one latest study, this cognitive boost may last up to 24 hours after exercising. As some cognitive abilities start to decline as we get older, even small boosts to cognitive function can help keep us active and independent for longer. Studies conducted both in the lab and real-world settings have shown people who are more physically active – whether that’s in the form of structured workouts or they just do more activity in their day-to-day lives – perform better on cognitive tests in the hours after exercising.
What does the study say?
In a study of middle-aged and older adults, it was found that people who did more moderate to vigorous physical activity (such as jogging or cycling) performed better on memory tests the following day. This suggests the memory benefits of physical activity might last longer than the couple of hours found in previous, lab-based studies.
The study involved 76 participants aged 50-83. Each participant donned a wrist-worn activity tracker for eight days and nights. They were instructed to go about their daily lives as usual. From these activity trackers, the researchers were able to see how much time participants spent being sedentary or physically active each day – and how intense this physical activity was.
The research revealed that the cognitive boost from moderate to vigorous exercise lasts up to the next day, enhancing memory performance in adults aged 50 to 83. The study also found that adequate sleep—particularly deep, slow-wave sleep—adds to these benefits.
Conversely, prolonged sedentary time was linked to poorer working memory the following day. These findings highlight the importance of daily physical activity and quality sleep for maintaining cognitive health, especially in older adults.
Key factors in the study:
As per the researchers, while these chemical changes may last up to a few hours after a workout, other brain states linked to exercise can be more long-lasting. For instance, doing more moderate or vigorous physical activity compared to one’s average is linked to better memory of events the next day.
On the contrary, more time spent being sedentary than usual is linked to worse working memory the next day, researchers say.
Types of exercise:
Some of the best exercises for people over 50 include:
Aerobic exercise: Activities like walking, jogging, swimming, and dancing can help improve your cardiovascular health and weight. Aim for 20 minutes or more of aerobic exercise 3–4 times a week.
Brisk walking: A moderate-intensity aerobic activity that involves walking at a faster pace than a leisurely stroll, brisk walking increases your heart rate and breathing. As per a study, three minutes of brisk walking a day could halve the chance of a heart attack or stroke. According to that study, short but intense bursts of activity have been linked to significant reductions in cardiovascular disease among people who do not exercise, with women in particular benefitting.
Strength training: Exercises like lifting hand weights can help you build muscle density, improve your posture, and reduce the risk of back injury. Start with a weight you can comfortably handle for eight repetitions, and gradually increase the number of repetitions.
Stretching: Yoga, tai chi, and pilates can help you increase your flexibility and range of motion, and reduce the risk of injury.
Racquet sports: Tennis, squash, and badminton can help lower your risk of dying from heart disease, and improve your stamina, reaction times, and bone strength.
Water aerobics: This exercise can help improve your strength, flexibility, and balance with minimal stress on your body.
