Wander Thoughts

Most of us are familiar with the lingering soreness that can occur in our limbs after a strenuous physical activity.

Research has now found that benefits to the brain can also be felt the following day.

Researchers at the University of California, London, discovered that the temporary improvement our brains experience following physical activity endures throughout the subsequent day.

Individuals who engaged in moderate to strenuous physical activity on any given day tended to exhibit improved performance in memory tests the following day.

Numerous specialists suggest that these enhancements can be achieved by engaging in a relatively simple activity, such as climbing stairs.

In the short term, exercise boosts blood circulation to the brain and triggers the release of key neurotransmitters like norepinephrine and dopamine that facilitate various cognitive processes.

These chemical changes in the brain are thought to persist for several hours following physical activity.

Research indicates that the effects of physical exercise on the brain can persist for an extended period, with findings suggesting that exercise may positively impact mood for as long as 24 hours following activity.

Participants between the ages of 50 and 83 used wearable activity trackers for eight days and completed cognitive assessments every day.

Researcher's measured the amount of time individuals spent in sedentary behaviour, light physical activity, and moderate-to-vigorous physical activity.

They also determined the duration of sleep and the time spent in lighter, rapid eye movement (REM) and deeper, slower-wave sleep periods.

They discovered that after considering average levels of activity and sleep, it was found more moderate or vigorous physical activity compared to a person's average was associated with better working memory and episodic memory (memory of events) the next day.

Individuals also experienced these benefits if they spent less time sitting and obtained six hours or more of sleep.

Receiving a total of more sleep was linked to improved episodic and working memory and psychomotor speed, a measure of how speedily a person detects and responds to the environment.

Research indicates that individuals who experienced the deepest and most restorative sleep patterns, characterized by slow-wave sleep, exhibited superior episodic memory compared to others.

On the other hand, spending more time being inactive than usual was associated with poorer working memory performance the following day.

Dr. Mikaela Bloomberg at the University of College London stated: "Our research indicates that physical activity's advantages for short-term memory may persist for a longer duration than previously recognized, potentially up to the following day rather than merely for the hours immediately following exercise. Acquiring additional sleep, especially deep sleep, seems to enhance these memory benefits."

Moderate or vigorous activity refers to any activity that raises your heart rate – this can be brisk walking, dancing, or climbing a few flights of stairs. It doesn't have to be organized exercise.

‘More extensive research with a larger group of participants is necessary to confirm the accuracy of these findings.’

Studies have discovered that just five minutes of physical activity per day can reduce blood pressure and help prevent heart issues.

Incorporating brief periods of physical activity into your daily schedule, like climbing stairs or cycling, can help lower blood pressure readings.

Health experts maintain that making minor adjustments to daily habits, such as replacing five minutes of TV watching with five minutes of running, can lead to a substantial improvement in cardiovascular health.

It appears that activities that increase the heart rate, such as dancing, running, or even thorough cleaning, tend to yield the most significant benefits.

Investigated a group of 14,761 individuals who wore activity trackers to examine the connection between daily physical activity and blood pressure.

Over a 24-hour period, people typically spent about seven hours resting, ten hours engaged in sedentary activities like sitting, three hours standing, one hour engaging in leisurely walking, one hour brisk walking, and 16 minutes participating in physical activities that increased their heart rate, such as jogging or cycling.

Engaging in an additional five minutes of physical activity, such as brisk walking, jogging, or cycling, which boosts heart rate, was shown to lower systolic blood pressure (SBP) by 0.68 millimeters of mercury (mmHg) and diastolic blood pressure (DBP) by 0.54 mmHg.

The systolic value is the higher figure in a blood pressure reading and measures the pressure when the heart pumps blood into the circulatory system during a contraction. The diastolic value is the lower figure and represents the pressure in the blood vessels when the heart is relaxed between beats.

At the population level, a 2 millimeter of mercury reduction in systolic blood pressure and a 1 millimeter of mercury reduction in diastolic blood pressure are equivalent to a roughly 10 percent reduction in the risk of heart disease, the researchers stated.

This could be achieved by reassigning 20-27 minutes from other activities to exercise for the highest number, and 10-15 minutes for the lower number, a study published in Circulation found.

For example, swapping 21 minutes of sedentary time, 22 minutes of standing, or 26 minutes of slow walking with exercise such as cycling or jogging can have this effect on systolic blood pressure.

For diastolic blood pressure, benefits would arise from replacing 10 minutes of brisk walking, 11 minutes of sedentary time, or 13 minutes of sleeping with moderate exercise.

High blood pressure is a major health concern in the UK, accounting for the majority of strokes and heart attacks. Approximately 14 million adults are believed to be affected, with an estimated five million going undiagnosed.

If allowed to persist, the heart may become enlarged over time due to excessive pressure, resulting in reduced efficiency of heart function and potentially leading to heart failure.

Leading researcher Dr. Jo Blodgett, of the University of London, stated: 'Our research indicates that, for most individuals, engaging in physical exercise is crucial for lowering blood pressure, as opposed to less intense forms of physical activity like walking.

It's reassuring to know that regardless of one's physical abilities, noticeable improvements on blood pressure can be achieved in a relatively short period.

‘What makes our exercise variable stand out is that it encompasses all exercise-related activities, including climbing stairs to a short cycling trip, many of which can be incorporated into daily routines.

For individuals who are relatively inactive, regular walking can still contribute to lowering blood pressure.

'If you wish to alter your blood pressure, increasing the load on your cardiovascular system through physical activity will have the most significant impact.'

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A fitness expert has uncovered the exercises that enable you to burn calories at the highest rate possible.

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According to Mr Quinn, a simple method to accomplish this is to lower your caloric intake by 250 calories for your diet, while also losing an additional 250 calories through exercise.

Read on below as the fitness instructor shares his top exercises that will help you rapidly burn calories.

Walk 3,500 steps

First of all, the personal trainer reminds everyone who wants to lose weight that they shouldn't be overlooking the effectiveness of a simple walk.

In an era where individuals are seeking to scale back their expenses and escape the lengthy periods spent absorbed in their mobile devices, engaging in walks can foster a deeper connection with nature, while also contributing to weight loss.

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This is a low-impact form of exercise, making it suitable for individuals who are beginning their weight loss journey or for those who are unable to perform high-intensity and high-impact activities.

Run four kilometres

If you are seeking a more strenuous activity than a leisurely walk, a four-kilometer run may be suitable.

This sport has the additional benefit of being able to accurately track progress over a set distance, giving you a strong motivation to increase your personal record each time you run.

"Running or jogging is one of the most frequently engaged in forms of physical activity," the personal fitness trainer says.

'It can transform physical power, physical fitness, mental well-being, and body structure. It's a great form of exercise for burning calories.'

Running is a well-known method for burning calories, although it can be detrimental to your knees, making it not a suitable exercise for everyone.

If you experience knee troubles, opting for the swimming pool could be a more suitable and beneficial choice for your body to experience the positive effects of physical activity.

"Swimming is an effective whole-body exercise which can burn a large number of calories," Quinn says.

According to him, completing 35 laps in a 50-meter pool will generally expend approximately 250 calories.

Do 25 minutes of High-Intensity Interval Training (HIIT).

Next, Sam recommends performing approximately 30 minutes of high-intensity interval training (HIIT).

'Significant high-intensity interval training has become a very popular form of exercise and weight loss training method,' Quinn states.

'HIIT training elevates heart rate and places greater demand on muscles, causing the body to burn more calories than low-intensity physical activities like walking, swimming, or cycling.'

'It can improve bone density and muscular strength while increasing cardiovascular endurance and heart health,' Quinn says.

However, HIIT training must be approached with caution as it is not suitable for individuals with low fitness levels or underlying medical conditions, due to its intensity.

Cycle 12 kilometres

If you do not enjoy the alternating periods of work and rest that come with HIIT training, the more sustained nature of a bike route may be more suited to your preferences.

'Cycling is a low-impact form of exercise that can be an extremely effective means of burning calories,' Quinn states.

It also provides an extremely advantageous workout for your leg muscles - if you wish to focus on that part of your body in lieu of upper body training.

Perform a resistance training activity with weights for a period of sixty minutes.

There's one effective way to pay attention to how your upper body appears if that's what you're focusing on: lifting weights.

"While they don't burn a significant number of calories during the activity (meaning they need to be performed for a longer time to reach 250 calories), it will still contribute to improving body composition and increasing lean muscle mass," Quinn notes.

'This will ultimately assist with burning more calories at rest and continuing to burn more calories after finishing your workout.'