Just 30 minutes of working out can boost brain throughout 24 hours: Study

Working out on a regular basis has always had several benefits that promote overall better health. Whether it is the heart health you are concerned about, 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 – exercise is your number one bestie for the ride, along with a proper and clean diet.
However, a recent study has found out that only a short burst of just about 30 minutes of daily physical activity, like brisk walking, cycling to work, or dancing, can provide a mental boost to middle-aged people throughout their following day.

Although previous studies found that people’s cognitive performance improves in the hours after exercise, the longevity of this benefit remained unknown. The new study, published in the International Journal of Behavioural Nutrition and Physical Activity, found that, on average, people aged 50 to 83 who did more moderate to vigorous physical activity than usual did better in memory tests the day after. Not just that, researchers from the University College London said that, they also seemed to perform better in the cognitive tests if they spent less time sitting and got six hours or more of sleep.

In the study, scientists assessed data from 76 men and women who wore activity trackers for eight days and took cognitive tests each day. The findings suggest that the short-term memory benefits of physical activity may last longer than previously thought.
Scientists say the brain benefits of daily exercise may extend to the next day instead of just a few hours after workouts. As per researchers, getting more deep sleep may add to this cognitive improvement.
Mikaela Bloomberg, study lead author of the study said, “Moderate or vigorous activity means anything that gets your heart rate up – this could be brisk walking, dancing or walking up a few flights of stairs. It doesn’t have to be structured exercise.”


Although the findings of the new study are quite encouraging, researchers cautioned that the study was done on a small scale, adding that it needs to be replicated with a larger sample of participants. They explained that the brain benefits of exercise could be due to an increase in blood flow to the brain after exercise and stimulate the release of hormones like dopamine that have a range of cognitive functions.
As per the scientists, 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.


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.
Exercising isn't just necessary to stay fit, but also to delay ageing and promote mental health. It boosts immunity, keeping illnesses at bay, and enhances sleep quality for overall well-being. Regular physical activity is a cornerstone for a longer, healthier life.