For millions of people, every day starts with a cup of coffee or two.
But if you’re counting on that cup to fuel your day and keep on your toes at work, you might be disappointed.
British researchers have identified one long-acting way to give your brain a boost.
A recent study showed that exercise improves cognition and brain power, particularly long- and short-term memories.
Taking a walk after morning drop-off or a quick workout on your lunch break has been shown to work better than coffee at getting you moving in the morning and beating the afternoon doldrums.
Researchers found that about 30 minutes of moderate-to-vigorous physical activity improved episodic and working memory, while an extra 30 minutes of sitting was linked to a small decline in working memory.
‘Memory benefits of [moderate-to-vigorous physical activity] may persist for 24 [hours],’ they said.
Taking a walk after morning drop-off or a quick workout on your lunch break has been shown to work better than coffee at getting you moving in the morning and beating the afternoon doldrums
Exercise signals your body to produce more energy while releasing endorphins and norepinephrine, which boost alertness and make you feel more awake.
Researchers from the UK studied 76 adults ranging in age from 50 to 83.
They outfitted each person with a sleep and physical activity tracker for eight days.
They also administered cognitive tests to each subject daily, measuring attention, memory, reaction time, and problem-solving skills.
Two sets of cognitive tests were administered.
The first set included a cancellation test, in which participants identified specific symbols in an array (scored as a percentage of correctly selected symbols), and a picture recall test, in which they recognized previously shown images (scored as the percentage of correct identifications minus incorrect ones).
The second set included the Corsi block-tapping test, which assessed memory for sequences of highlighted squares; the simple reaction time task, which measured how quickly participants responded to a stimulus (in milliseconds); and the Trail Making Test B, which required connecting alternating numbers and letters in ascending order (scored by accuracy and total time).
The research team used a machine-learning algorithm to analyze people’s physical activity (moderate-to-vigorous, light, and sedentary behavior) and sleep data (duration, REM sleep, and slow-wave sleep).
Getting 30 extra minutes of moderate-to-vigorous physical activity (like brisk walking or cycling) the day before was linked to slightly better memory.
Engaging in 30 minutes of moderate-to-vigorous physical activity (MVPA) is a downside-free way to boost your brain
Whether it is tea, coffee or an energy drink, caffeine has the ability to give a boost in mood, energy and performance, but it can cause anxiety, increased heart rate and higher blood pressure
There were small improvements in long-term memory and working memory, which keeps fresh information at the top of mind.
The researchers said: ‘Though the acute neurophysiological impacts of exercise may be short-term, other behavioral and neuropsychological benefits may linger, which could account for this result.
‘Some evidence suggests enhanced positive mood states may be maintained for up to 24 h following exercise, while fMRI measures implicated in memory retention remain elevated up to 48 h following [moderate to vigorous physical activity].’
Their research was published in the journal International Journal of Behavioral Nutrition and Physical Activity.
Caffeine is not new to scientific study. Research has shown it has protective effects against a wide range of conditions, including heart disease, liver disease, Parkinson’s disease, Alzheimer’s disease, and depression.
But it has its drawbacks, particularly when you exceed roughly 400 mg – about four or five cups.
Previous research has found that taking more than 400 milligrams of caffeine per day can slowly increase a person’s heart rate and blood pressure.
That research team concluded: ‘Due to its effect on the autonomic nervous system, regular caffeine consumption could put otherwise healthy individuals at risk of hypertension and other cardiovascular events.’
Too much caffeine is also well-known to increase feelings of nervousness and anxiety instead of alertness.
Exercise, meanwhile, has been shown repeatedly in clinical settings to improve mood and reduce anxiety.
Cutting back on coffee and other caffeinated beverages can be difficult, even leading to withdrawal symptoms, including nausea, fatigue, low energy, irritability, low mood, and a ‘foggy brain’ are all common symptoms.
Coincidentally, a brisk walk or other moderate exercise has proven effective at beating those withdrawal symptoms.