Tag Archives: Workouts

The Advantages of Group Exercise Over Solo Workouts

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“Exercising with peers significantly boosts workout attendance.”

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As a child, I steered clear of team sports; my hand-eye coordination was lacking, and my competitive nature led to more frustration than fun. However, new studies are challenging my perspective. Research indicates that group exercise, particularly in team sports, may provide greater health benefits than going solo.

A 2023 analysis showed that participating in sports—be it for fun or competition—boosts mental well-being, decreasing stress and anxiety levels, and enhancing self-esteem. These outcomes are notably stronger in team sports, suggesting they have a greater positive impact on mental health than other exercise forms, independent of physical activity levels.

The social elements of sports can amplify these physical advantages. Exercising with others increases the likelihood of attending workouts. In a 2024 study, over 770 participants received cash incentives for gym visits, with some required to bring friends. Those with workout partners attended about 35% more often than individuals who could go alone. Follow-up studies suggested this was due to greater accountability and enhanced enjoyment from exercising together.

Other research reveals that this enjoyment can even enhance performance. In one study, participants in a free community run reported feeling more energized when joined by friends or family, resulting in faster paces. Additionally, research on competitive rowers revealed that viewing pictures of loved ones while rowing allowed participants to endure about 20% longer compared to those who looked at images of strangers.

The exact reason remains unclear, but it likely relates to how we process fatigue. Ultimately, our brain governs our muscles, and fatigue serves as a protective mechanism, preventing us from overextending ourselves and risking injuries. Exercising alongside friends (or even just seeing their photos) signals safety to our brains, potentially delaying fatigue.

This concept aligns with a significant shift in exercise psychology, previously emphasizing competition as a performance enhancer. Increasingly, research is exploring the impact of cooperation. After all, our innate ability to run long distances likely developed through collective hunting, suggesting we may be inherently designed to exercise in groups.

This revelation brings me comfort, prompting a shift in focus from competition to collaboration in sports. I’m planning to run a half marathon with my best friend soon, and her suggestion to train together feels like the key to reaching the finish line.

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Incredible Workouts to Enhance Your Sleep Quality

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Yoga has emerged as the leading practice for enhancing sleep

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After a poor night’s sleep, the last thing I feel like doing is working out, even though I know it could help me rest better. The idea of intense physical activity when I’m sleep-deprived doesn’t seem appealing. However, I was astonished to discover that pushing yourself at the gym may not be the most effective strategy for improving sleep.

A recent review of 22 studies involving over 1,300 adults suffering from insomnia evaluated how seven exercise-related interventions influenced sleep. It was found that gentler activities like yoga and Tai Chi contribute more positively to sleep quality than intense workouts, such as strength training and aerobic exercises.

Yoga (as shown in the image) has been linked with an increase in total sleep time by nearly 2 hours compared to the control group, surpassing the effects of cognitive behavioral therapy. Traditional insomnia treatments boost sleep by merely about an hour, while Tai Chi results in a 52-minute increase. Instead of helping individuals sleep longer, exercising diminished the frequency of awakenings and shortened the duration it took to fall asleep.

I must admit I found these findings surprising. I had thought one reason exercise helps improve sleep is because it tires you out. However, the results suggest this isn’t the case; intense physical activity had minimal impact on sleep.

Then what about those gentle exercises that are major contributors to better sleep? Their effectiveness may lie in their focus on breath control and bodily awareness. Research indicates that mindfulness practices, along with activities like Yoga and Tai Chi, diminish the activity of the sympathetic nervous system, which manages our fight or flight responses. This leads to reduced blood pressure, heart rate, and levels of the stress hormone cortisol, ultimately alleviating depression and anxiety symptoms that can disrupt sleep.

However, these findings don’t suggest that other types of exercise lack value for those with insomnia. In fact, walking and jogging showed the most significant reductions in insomnia severity index scores, which assess sleep quality alongside its effects on mood, attention, and memory. Although walking and jogging didn’t seem to improve sleep duration, the reduced severity scores might indicate that mild aerobic activities assist in mitigating the daytime impacts of insomnia.

I truly appreciate this kind of research. I believe that exercise encompasses more than just pushing your body to its limits. If I’m not physically drained, I can find myself thinking that my workouts don’t matter, but that’s simply not accurate! Interestingly, reducing the intensity seems to have its unique advantages, including enhanced sleep quality. Plus, unrolling my yoga mat feels more manageable after a night of poor sleep than logging miles on the treadmill.

Grace Wade is a health reporter for New Scientist based in the US

These articles are published weekly at NewsCientist.com/Maker

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The Most Effective Workouts for Lowering Blood Pressure

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Should wall sits be part of your training routine?

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Recently, my doctor advised me to monitor my blood pressure more vigilantly due to some medications I’m currently taking. While it’s still in the normal range, it’s been gradually increasing, leading me to ponder ways to manage it. Given that hypertension affects an estimated 12.8 billion adults and raises the risk of serious conditions like heart attacks and strokes if left unchecked, it’s a valid concern.

Exercise is widely endorsed as a key method for lowering blood pressure. Public health organizations often recommend moderate-intensity aerobic activities each week, like jogging and cycling, to help keep levels stable. However, recent studies indicate that this may not be the most effective approach.

A compelling study, a 2023 analysis, assessed 270 randomized controlled trials involving about 16,000 adults, focusing on various exercise regimens lasting at least two weeks. The analysis found that all types of exercise—from aerobic workouts to resistance training—significantly reduced blood pressure compared to inactive controls.

Interestingly, isometric exercises, like wall sits and hand grips where muscles are contracted in fixed positions, demonstrated a notable effect. On average, these exercises produced reductions in blood pressure comparable to those achieved with medication, showing drops of 8.24 and 4 mmHg respectively. Such reductions equate to a 22% decrease in the risk of major cardiovascular events over a few years. In contrast, aerobic exercise had nearly half that potency.

This difference likely stems from how isometric exercises impact blood flow. For instance, during wall squats or planks, one holds muscles in a contracted state for about 1-2 minutes, which temporarily restricts blood flow. Once the muscles relax, blood rushes back in, leading to lower blood pressure for several hours, a beneficial effect that can be sustained with repeated sessions.

What makes isometric training particularly enticing is its ease of integration into daily routines. A 2023 study revealed that just 12 minutes of these exercises, performed three times a week, were sufficient to substantially lower blood pressure over a 12-week period.

That said, I don’t intend to suggest neglecting other training forms. Aerobic and resistance exercises are still vital for cardiovascular health and muscle development. However, if your blood pressure is a concern, incorporating isometric exercises into your workout could be beneficial. I’m choosing to add wall squats to my leg day routine.

Grace Wade is a health reporter for New Scientist based in the U.S.

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