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 This energy boost is relatively short, and overtired workers may
need to do a few bouts of exercise throughout the day to keep up
energy long term, the researchers write in the journal Physiology
and Behavior.
“There are many people who are sleep deprived and report low energy.
We focused on women because they more frequently report low energy
compared to men,” said study coauthor Patrick O’Connor, a professor
of kinesiology at the University of Georgia in Athens.
To compare the effects of caffeine and exercise on energy level, the
study team recruited 18 female college students with average
caffeine intake and physical activity levels.
The women in the study were also relatively sleep-deprived, with all
reporting sleeping 6.5 hours or less per night.
Before starting the experiment, the women answered questions
assessing their feelings of energy or vigor and their motivation
levels.
The women also completed cognitive tests measuring their attention,
short-term memory and reaction times.
Participants then received either a flour-filled placebo pill, a
caffeine pill containing 50 mg of caffeine (about equivalent to a
soda or half a cup of coffee), or completed a 10-minute
stair-walking exercise.
After receiving a pill or doing the exercise, the women completed
the cognitive tests and questionnaires two more times, 30 minutes
and 50 minutes later. The women also rated their feelings of energy
a third time, about an hour and 15 minutes after the experiment.
The experiment was repeated two more times over three days, to
ensure that each woman experienced each experimental condition.
The researchers found that women who did 10 minutes of stair-walking
reported significantly higher levels of energy than women who took
the caffeine equivalent of a can of soda.
This effect lessened over time, though, and the caffeine and
exercise groups had similar energy levels an hour after the
experiment.
The interventions did not significantly affect attention, memory, or
reaction time.
The effect of exercise in this study was fairly short-lived,
O’Connor noted, but other studies suggest that multiple short bouts
of exercise spread throughout the workday can offer more
long-lasting energy, he said.
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A person’s level of fitness may influence what intensity exercise
may be helpful for them, said Namrita Kumar, a researcher who
studies exercise and attention at the Georgia Institute of
Technology in Atlanta.
A person with low fitness may be fatigued by intense exercise, which
could work against the positive effects they might get from it,
noted Kumar, who was not involved in the study.
“For individuals who cannot have or prefer to abstain from caffeine,
physical activity throughout the day is sufficient and recommended,”
Kumar said by email.
Everyday ways to boost exercise and energy include, “Take the stairs
versus the elevator, park in a further parking spot to increase your
walking distance, walk or cycle to work or school instead of
driving, and take walking breaks,” Kumar said.
“For sleep deprived office workers, especially during inclement
weather, taking a 10-minute walk up the stairs can help office
workers feel more energetic,” O’Connor said. “Take a break from
sitting in your chair and walk up the stairs for a temporary boost
in feelings of energy.”
SOURCE: bit.ly/2pJKxsV Physiology and Behavior, online March 14,
2017.
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