Brief aerobic exercise immediately enhances attention and perceptual speed

https://www.sciencedirect.com/science/article/pii/S0001691817301336

by laurex • 8 years ago

404 107 8 years ago

thecopy• 8 years ago

I normaly ride my bike hard every morning to work (3,6 km). Compared to how i feel when i take the tram to work i definitely feel a lot clearer and sharper when i take the bike. Also, another benefit is that i can get to work in 10 minutes door-to-door with the bike, the tram takes around 20 minutes, and sometime i have to wait an extra 5 minutes if i miss the first.

ehnto2• 8 years ago

I try to ride ny bike, but failing that the brisk 10 minute walk from train to work is usually pretty invigorating. When I take the car I am almost definitely grumpy by the end of the trip.

Melchizedek• 8 years ago

Protip: If you're mentally tired, do some unweighted squats and pushups, then wait a couple of minutes before getting back to work. Enjoy feeling refreshed!

icebraining2• 8 years ago

Doesn't work for me at all. It just leaves me grumpy. And sweaty, which helps even less.

pc864• 8 years ago

Why does it leave you grumpy? What is upsetting about 45 seconds of light exercise?

k__3• 8 years ago

I think this only works for people that aren't overweight.

My overweight co-workers are already heavy breathing from going to the coffee machine

elchief• 8 years ago

I was studying for the GMAT in Palm Beach in 08. And working out heavily at the gym. I noticed that i did much worse at test questions after a big workout. I'm sure you do better long run, but a heavy workout can tire you out enough to slow your brain a bit

gpmcadam• 8 years ago

What type of work-out?

GarvielLoken• 8 years ago

"BRIEF AEROBIC exercise immediately enhances visual attentional control and perceptual speed..."

"...And working out HEAVILY at the GYM..."

gaius4• 8 years ago

Ironically that’s the sort of thing the GMAT tests for ;-)

ehnto2• 8 years ago

Weightlifting tends not to be all that aerobic, and you can end up pretty delerious after very heavy movements. I would be in no mood to think hard after 5 sets of heavy squats!

andai• 8 years ago

I saw an interesting study that found in ADHD individuals, aerobic exercise immediately before a test improved concentration to beyond normal levels, while in non-ADHD people it made them perform worse. I will see if I can find it.

walamaking• 8 years ago

Please share, that's fascinating

zamber• 8 years ago

Please ping me if you do find it :).

CelestialTeapot• 8 years ago

This might be it. GE-EF is the ADHD with exercise group, GC-EF is the non-ADHD with exercise group.

https://pdfs.semanticscholar.org/7585/7b94628b425919efde51db...

lelf• 8 years ago

Yep. Found it too (independently, haven’t updated the comments). Another link (same paper) https://www.researchgate.net/publication/274087768_Measureme...

The results of this study also show that the GC group has a performance that is 42% better than the GC-EF group. These data seem indicate that after an intense physical exercise, people without ADHD show impairment in attention performance. However, this hypothesis requires further studies, which include the assessment of the duration of this effect.

jimkri• 8 years ago

Thanks for posting this. Its crazy how I've noticed the difference at work when I worked out in the morning compared to the days that I skipped the gym. Doing 15 mins on the stair climber seems to put me in a positive mood/pattern for the day.

choot• 8 years ago

I used to cover 4 km in 5-10 minutes to school everyday on my moutain bike. Used to leave exactly at 6:55 when school starts at 7:05.

If I went slow, I would have definitely missed the class, this forced me to ride as fast as I could.

It definitely enhanced my cognitive skills.

collyw• 8 years ago

I ride to work every day, closer to 20 minutes of moderately hard riding. It definitely feels like it helps me to wake up.

abrowne• 8 years ago

Same here. Whrn I can't (e.g. a foot of fresh snow), I feel really lethargic.

taborj3• 8 years ago

I work from home, but I have an exercise bike. Does that count as biking to work?

czechdeveloper• 8 years ago

Sounds nice, but I would just sweat for another 30 minutes and look all kinds of unpleasant. But good for you if you could pull it off.

pbhjpbhj• 8 years ago

Do either of those matter more than the exercise and cognitive improvement?

emptyfile• 8 years ago

Yeah, reason number one why I would never bike to work.

Even if I changed all my closed I doubt I would feel clean.

kaitai2• 8 years ago

If this is something you actually want to change, a few ideas beyond showers: 1) bike slowly (mentioned below; some folks don't like it, but the "slow" speeds up over time. I keep my HR under 140 and don't really sweat unless it's very hot, and this does still improve cardiovascular base fitness) 2) wipes (baby wipes, deodorant wipes, whatever) 3) clean shirt in bag 4) use a pannier, not a backpack 5) if you biked really hard, 5 minutes before arrival slow down and let your heart rate calm and let the breeze dry you off

agumonkey• 8 years ago

I remember liking the physical exhaustion when riding to HS on bike. It didn't make me struggle to follow or sleepy, quite the opposite. Good warmup and draining.

posterboy• 8 years ago

Same here. Nothing like a sprint to the trainstation to wake up.

usrusr• 8 years ago

That's basically my story as well. Lacking a control group me I have no idea what it did to my cognitive skills, but I do know that I'm a pretty good cyclist now.

(Edit: I definitely feel more awake after a morning sprint, but I'd rather watch this story of science about "energy levels" unfold in full glory than point out the banality of activity being the opposite of being asleep)

JoeAltmaier4• 8 years ago

I did that at Stanford. Waited until the class-change-time bicyclopalypse passed (everybody rode bikes at that time and it was a madhouse) then rode like a maniac, dropped my bike on the lawn and slid into the last seat in the classroom just as the lecture began.

gaius4• 8 years ago

I’ve often wished I could just drop for 20 beside my desk to get the blood pumping but that would be considered super-weird anywhere I’ve worked recently.

hollerith• 8 years ago

Hearing that makes me sad.

mikekchar• 8 years ago

It's only weird the first couple of times you do it. After that, it will be your thing. People get used to things by seeing it frequently. It's like if someone wore a really stupid hat to work. The first time you see it, you think "Hmm... that guy is strange". After a while you still think the hat is strange, but it's normal in the context of the person. There may be people who discriminate against you, but likely the damage will be small (especially for something like push ups).

matwood• 8 years ago

Not only that, but health and fitness is the 'in' thing right now. If the GP started doing something healthy they might get a few weird looks, but I promise other people will start doing them with them.

k__3• 8 years ago

This.

We had a guy who put an inflatable mattress inside an empty office and took naps there on his breaks.

First people laughed, after a week it was just "his thing".

738472527784• 8 years ago

The awkwardness could enhance stimulation of blood flow AND after you're finished can't be sustained because of exhaustion. Super effective.

AlwaysRock• 8 years ago

This. I do 8 sets of 15 pull ups/chin ups and dips in the office on alternating days. It was weird at first. Now it's my thing. Other people mention it in interviews sometimes.

rukuu001• 8 years ago

Squats in the bathroom!

gaius4• 8 years ago

I’ve done chin-ups in the bathroom before, when the cubicle door frame is suitable

islon• 8 years ago

In my last work me and a coworker started the 100 days push-up challenge. Soon our whole team joined. After a few weeks many people from other teams also joined and it became a thing in the company.

taborj3• 8 years ago

I was gonna say, this sounds like something ripe for others to join in on, thus negating any perceived weirdness.

Sharlin• 8 years ago

At my workplace we have a room with gym mats, wall/pull-up bars, a kettlebell and other things like foam rollers. Should be the standard everywhere.

newnewpdro• 8 years ago

Just step outside and do them on a sidewalk, it only takes a minute or two.

I keep a pair of tight-fitting lightweight mechanix gloves on hand for doing pushups anywhere...

saiya-jin3• 8 years ago

Why is this such a big news? Its logical, any other result with moderate exercise wouldn't make much sense. Hard/long effort will tire you also mentally for some time, again makes complete sense. Deep breathing will also wake you up, to certain point, after that you become dizzy with too much O2 in your blood. Meditation or mindfulness exercise will slower your heart rate and make you feel cold. I could go on and on like this whole day.

Its nice if there is a scientific proof for logical behavior of reality but it shouldn't make big news for anybody here. If there is some proven discovery of at-first-glance-illogical behavior of our bodies or reality, now that's something newsworthy.

kristiandupont2• 8 years ago

"It's common sense that the sun revolves around the earth".

Logic is only helpful if you have the right premises. You might well have that, but they could also be too simplistic. Case in point, meditating tends to make me feel not cold but warmer (specifically, if I have cold hands and feet, that goes away).

saiya-jin3• 8 years ago

Then you're doing something different (not claiming wrong if it works for you) than what meditation generally is supposed to achieve. There can be various reasons, but its definitely not the standard output nor in me nor any person I know is meditating.

mrkgnao• 8 years ago

you become dizzy with too much O2 in your blood

I've never heard of this, can you elaborate?

ridgeguy• 8 years ago

This may be hyperventilation [1], which is too little CO2 in the blood, not too much O2. Symptoms include dizziness and loss of consciousness.

I discovered this in 7th grade by doing about 30 seconds of rapid breathing followed by holding my breath. Reliably passed out in 5-10 seconds, regained consciousness in <15 seconds.

[1] https://en.wikipedia.org/wiki/Hyperventilation

jeromebaek• 8 years ago

It baffles me how some people need Science to know what you can easily know by (gasp) moving your body.

edoo• 8 years ago

One of the best tricks I used growing up was doing 10 pushups every time I died in games like counterstrike. The increased blood flow to the brain slightly increases your intelligence and decreases response times. It also acted as a gate to recklessness since you try harder not to lose. On top of that you get in pretty good shape if you game a lot.

fabricexpert• 8 years ago

I used to do push ups until the round restarted, which could be 2 or 3 minutes long - it was a good incentive not to die early on!

therealdrag02• 8 years ago

Similar strategy is to do it during commercials if you watch TV.

SZJX• 8 years ago

Wouldn't that strain your arms so that your controls get worse in the next round? Though it certainly sounds a good idea to do some exercise in between such rounds. I am a top PES player ranking in the 1%, though I just sold the game so that I can get on with my life. Would have been a nice strategy.

zimbatm2• 8 years ago

For the past month I started doing 7 minutes of cardio every morning with a ridiculous YouTube video[1]. Just 7 minutes! It improves my mood level, energy for the whole day, I have better core strength, makes me want to move more overall.

I wanted to share this because to me it always looked like "doing sports" was to invest multiple 1-2h sessions per week and going all hardcore. Which is quite demotivating frankly speaking.

So if you are a couch potato like me then know that a bit of cardio is already showing good results. The best thing is that I am not exhausted afterwards so it can be done every day.

[1] https://www.youtube.com/watch?v=yL_dE81O_mw

sacado2• 8 years ago

For strength training, I can only recommend the "minimalist routine" from the bodyweightfitness subreddit[1]. Basically, push-ups, rows, lunges and planks. Works all major muscle groups, needs very little to no material, and will not take more than a few minutes, every other day. A good example of the 80/20 law: that and a few cardio training (can be as simple as walking everytime you are given the opportunity) does not seem to be a lot, but it's way better than nothing.

[1] https://www.reddit.com/r/bodyweightfitness/comments/6u0nne/c...

dfsegoat• 8 years ago

Psh. Don't forget burpees:

https://media.giphy.com/media/lEYcevSwZ55Go/giphy.gif

HeadsUpHigh• 8 years ago

I think you should add bodyweight squats or get creative with heavy objects you have around for extra weight. And if you can get a pullup bar, there is nothing replacing pullups for upper back strength. They help with everything including rounded shoulders( and you can do jump negatives to begin with).

brightball• 8 years ago

Rows are very under-appreciated. They work so many muscles at the same time.

MrMember• 8 years ago

I picked up a pair of dumbbells recently. They take up almost no room, enable a ton of extra exercises, and can add resistance to bodyweight exercises you might already be doing. I highly recommend getting a pair to anyone looking to add a little extra to their routine.

k__3• 8 years ago

Before or after breakfast?

pc864• 8 years ago

Whichever works for you. Some people feel sick working out first thing in the morning if they don't eat something first. Some people feel sick working out first thing in the morning but only if they ate something.

Try one. Try the other. Which one feels better?

zimbatm2• 8 years ago

Before anything, just after waking up. 7min is not enough to deplete the body of energy.

wpietri• 8 years ago

Yeah, as somebody who now does distance running, I understand why people develop a "no pain, no gain" mentality. To really excel, that can be very helpful. But it's entirely possible to get basic gains without having to grind it out.

Another low-time, low-stress activity is 30-20-10 intervals: https://well.blogs.nytimes.com/2015/07/29/a-way-to-get-fit-a...

If I can't (or just don't want to) do something longer, I'll do 5 minutes of that. Like you, I get noticeable mood and energy benefits.

cirgue• 8 years ago

Also, 'no pain no gain' only really applies once you've blown out all the beginner cobwebs and have a solid base of athleticism. Until you're comfortable cranking out a 5-k without stopping and without feeling spent (or whatever the rough equivalent in your sport is), you're going to make way more progress by taking it easy but just getting out there and doing it regularly. Basically, if going hard doesn't feel rewarding when you're first starting out, you're probably right.

cristoperb• 8 years ago

The 30-20-10 intervals sound very much like the strides[1] many runners do at the end of an easy run or to warm up for a race/tempo run. It's interesting to me that the study found people enjoy them so much, because they are always the most tedious part of my easy runs which I often forget to do (whereas full interval sessions or tempo runs, while much more grueling, never feel boring).

1: https://strengthrunning.com/2012/10/what-are-strides/

aswanson• 8 years ago

Thanks. I need something I can slip in before a commuted and sedentary day at a desk.

macNchz• 8 years ago

I've always really disliked gyms and I'm the opposite of a morning person, but a few months ago I needed to train for a very ambitious hiking trip with some fitter-than-me friends, so I got into the habit of going to the gym every day before work.

It turns out it's an incredible way to start the day, even for a night owl...the lasting effect throughout the rest of the day is very real. Also, as someone who is basically a zombie in the mornings, I essentially replaced the time in the morning when I'd be awake but sluggishly waiting for the coffee to kick in with a quick but intense stop at the gym, so I didn't need to totally rearrange my schedule.

Waterluvian• 8 years ago

I'm very much the same. I don't have the time or motivation to go full hardcore. Joining a gym, team, etc. Just can't do it. But I needed to do something. When my son was born I started dancing with him in my arms to this song [1]. I was so full of joy and that song is pure joy. I then added a song or two more until I have this completely unchoreographed 10-15 minutes of dancing. I do 3 or 4 times a week now. My son (now 20 months old) stands with me and dances like a complete goofball.

I have no clue if I'm doing it right or am going to get any meaningful exercise. But it makes me happy and has brought me a wonderful routine.

[1] https://www.youtube.com/watch?v=ru0K8uYEZWw

0xcde4c3db• 8 years ago

The headline is truncated and thereby misleading. The full headline is:

"Brief aerobic exercise immediately enhances visual attentional control and perceptual speed. Testing the mediating role of feelings of energy"

In other words, this study took some amount of cognitive enhancement across the subjects as a given and was designed to test for a correlation between that effect and reports of feeling energized by exercise, which the authors did report finding. If the numbers and methodology back that up, it suggests a couple of obvious (and not mutually exclusive) possibilities:

1) There is a primarily psychological mechanism, with the belief that a practice is energizing being a key factor. Note that the control group practiced relaxation techniques, which is arguably the opposite of an energizing practice.

2) Both the experience of feeling energized and the increase in cognitive performance are mediated by some physiological difference in exercise response. For example, it may be that some portion of the population has subclinical exercise intolerance (which is mostly studied in relation to cardiovascular disease, but has also been linked to mitochondrial dysfunction, neurological conditions, and sleep apnea).

JoeAltmaier4• 8 years ago

or 3) the cognitive improvements were imaginary. If they didn't measure them, we have no idea if they were real?

sp332• 8 years ago

They did measure them, so I'm not sure what you're getting at.

keehun• 8 years ago

I also find that whenever I feel sluggish, I get up and get a big glass of water. I then drink that on the spot and then fill up another one before getting back to my desk. Helps tremendously.

bad_good_guy• 8 years ago

God damn I love water. It shocks me no end that some people have trouble drinking enough water, or even hearing some people say they hate water.

taborj3• 8 years ago

I love water, but still had a hard time drinking enough (and, of course, incorrect diet choices) to keep kidney stones away. Twice (with 15 years between).

Now I'm a water junkie. 3-4 liters a day, every day. Also cut out high-oxalate foods (RIP peanuts, I miss you).

Seriously, folks -- drink your water. Keep a water bottle handy, and make sure you go through it a couple times a day.

kbutler• 8 years ago

Going to do this right now...

christophilus• 8 years ago

I do a DareBee[0] break several times a day, whenever I find myself getting frustrated with the code I'm working on. It's super helpful.

[0] https://darebee.com/

i_am_good• 8 years ago

Thanks for sharing this!

markroseman• 8 years ago

While most people intuitively would agree with the headline, the study itself doesn't add a whole lot. Single study with 100-ish undergrads, evaluated only via the standard 'trails' test. Not a bad beginning, but a broader audience, a wider set of neuropsychiatric measurements and quantifying the duration of effects would be good to see.

cultus• 8 years ago

There’s been a lot of work showing mental benefits of exercise in general. It also seems to line up with my experience.

Of course, this isn’t a particularly high quality study, and exercise science is as bad as social psychology with regards to replication.

seanwilson• 8 years ago

I don't have access to the PDF...how big a difference was there? 1% improvement? 50% improvement?

piotreksz9• 8 years ago

Essentially, the researcher introduced a Vigor Activity (VA) variable which assesses various aspects of your mental readiness. They monitored the values of VA pre and post workout. The mean value pre workout is 18.13, post workout 20.23. The values in control group are significantly different (also lower post workout) + the variance also decreases after the exercise.

jangasiewski• 8 years ago

Hi guys, we are building an app - TimeFit - that I think addresses this issue. The short description of what we do is: During a break from work the app will give you advice on what physical exercises you should do, what exercises for eyes and what snacks to eat.

We have called a break during which you try to do the recommended activities a Power Break as it enhances your productivity and wellbeing. You don't need to do a Power Break every time you take a break but three or four times a day will give you a great boost.

Please check our page for designs: https://www.timefit.mobi

Let me know what you guys think about this idea. We will very much appreciate any feedback :)

mrdoops• 8 years ago

Best investment I've ever made is a small-group training membership. The workout is good, but learning the exercises I can do in my bedroom when I'm feeling restless is priceless. Very enabling.

gdubs• 8 years ago

Biking to work is one of the best habits I've ever developed. In the beginning I could handle a couple of days a week. I've gotten to a point where I prefer it over driving, even on days I feel a little under the weather.

sAbakumoff• 8 years ago

Working out is like taking mini doze of Ritalin and Prozac at the same time.

parliament32• 8 years ago

Not quite "immediate" but I've noticed I feel far more awake when I go for a run or swim in the morning before work. Days I skip the morning workout I find myself drinking way too much coffee trying to clear the head fog.

Brief aerobic exercise immediately enhances attention and perceptual speed

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