What’s good for your heart is good for your brain. Just as physical activity helps keep our bodies fit and strong as we age, it also helps maintain our cognitive function – and is even linked with lower dementia risk.

Yet beyond the longer term cognitive benefits of physical activity, exercise also seems to give a short-term boost to cognitive performance lasting from minutes to hours. According to our latest study, this cognitive boost may last up to 24-hours after exercising. Because some cognitive abilities start to decline as we get older, even small boosts to cognitive function can help keep us active and independent for longer.

Studies conducted both in the lab and real-world settings have shown that people who are more physically active – whether that’s in the form of structured workouts or they just do more activity in their day-to-day lives – perform better on cognitive tests in the hours after exercising.

But one question researchers are still trying to answer is how long these cognitive benefits last – particularly in older adults, where maintaining cognitive function is very important. This is what our research aimed to do.

In our study of middle-aged and older adults, we found that people who did more moderate-to-vigorous physical activity (such as jogging or cycling) performed better on memory tests the following day. This suggests that the memory benefits of physical activity might last longer than the couple of hours found in previous, lab-based studies.

Our study involved 76 participants aged 50-83. Each participant wore a wrist-worn activity tracker for eight days and nights. They were instructed to go about their daily lives as usual. From these activity trackers, we were able to see how much time participants spent being sedentary or physically active each day – and how intense this physical activity was.

Because physical activity also affects sleep quality – particularly the amount of time spent in the deepest and most restorative sleep phase, referred to as slow-wave sleep – we were also interested in exploring the role of sleep in cognitive performance. We extracted sleep quality characteristics from the activity trackers – including total sleep duration and time spent in slow-wave sleep.

On each day the participants wore the activity trackers, they also took a set of cognitive tests. Some of these cognitive tests assessed episodic memory (being able to recollect previous experiences) and working memory (the ability to temporarily store information in the mind). The type of cognitive tests the participants were given alternated each day to reduce the chances of participants learning and remembering the answers.

We wanted to be sure we had isolated the effect of physical activity and sleep on next-day cognitive performance. So, we took into account a number of demographic, socioeconomic and lifestyle characteristics that could have distorted the results. Each day, we also accounted for a participant’s previous cognitive score to be sure we were focusing on day-to-day improvements in cognitive performance.

Memory boost

We found that the more time a participant spent doing moderate-to-vigorous physical activity, the better their episodic and working memory scores were the following day. Getting more sleep, particularly slow-wave sleep, was also associated with improvement in memory scores – independently of physical activity. But people who were more sedentary had worse working memory scores the following day.

While the improvement in memory performance was relatively modest, none of our participants had cognitive impairment or dementia. So they realistically did not have much room to improve on these tests to begin with.

But these results could serve as a jumping-off point for future studies examining next-day cognitive performance in people with neurodegenerative diseases – such as dementia, where we might see larger improvements in test scores. These findings also need replicating in a larger study before we can be sure of them.

The short-term cognitive benefits of exercise are thought to occur because exercise stimulates blood flow and the release of specific brain chemicals that contribute to cognitive function. Generally, these neurochemical benefits are thought to last a couple hours following exercise. However, other changes induced by exercise — including some implicated in memory function — might last for 24-48 hours following exercise. This might underlie the results we found in our study.

Our findings point to the importance of maintaining active lifestyles as we age – and supporting this active lifestyle with good sleep.

Mikaela Bloomberg, Senior Research Fellow, Department of Epidemiology and Public Health, UCL

This article is republished from The Conversation under a Creative Commons license. Read the original article.

This article is part of The Conversation’s Retirement series where experts examine issues including how much money we need to retire, retiring with debt, the psychological impact of retiring and the benefits of getting financial advice.

The age at which Australians can receive the pension has risen to 67, meaning many of us are working longer. But the length of time we are expected to spend retired has also risen, because we are living longer.

It’s not unreasonable to expect the retirement phase will last about 20 years, perhaps longer. How should people approach it?

Are retirees satisfied?

In 2018 a colleague and I surveyed nearly 1,000 Australians aged 55 and over who described themselves as fully or substantially retired from the workforce.

Most were very satisfied (51%) or satisfied (35%) with their retirement, and the majority rated their post-retirement life satisfaction as better (47%) or the same (39%) as it had been when they were working.

What do retirees like most?

Retirees in our survey talked about freedom. Freedom to sleep in, travel, catch up with friends and family, renovate, garden, get fit, try art classes, learn Italian and if they can afford it, spend up big.

But even freedom can have a downside. One woman from the survey? said after four months she got sick of it, asking “Is this all there is?”

So what did retirees miss most? Money was a big issue for nearly 20%, and about one-third felt their financial position had worsened, even though the group had mainly worked in professional and white-collar jobs.

But the things they missed most were social – the opportunity to make new friends, to engage in new activities, and to feel useful. They said things like:

I miss the companionship of working in a team. Miss some of the social connections that I once enjoyed.

Work not only provides income and social contact, it also has the capacity to engender a sense of meaning and purpose. Some retirees commented specifically on this

I miss the sense of purpose. While it was hugely stressful, I felt useful. Now I keep feeling at a bit of a loss as if I should be doing something.

Identity loss

There’s also the issue of identity loss. Work provides us with status; it enhances our sense of self. Achievement of work goals can build confidence and self-esteem.

When we meet a new person, often the first question they ask is “what do you do for a living?” It can feel as though your work defines you as a person, rather than your many-faceted self.

Not surprisingly, our study respondents frequently commented on retirement as challenging their sense of identity.

The retirement journey

So it is important to remember retirement is not just an event, it’s a process.

In any major life transition, it’s necessary to adapt our roles and expectations. Even the most exciting life changes, such as becoming a parent or winning a lottery, involve psychological work.

We are likely to experience strong emotions, both positive and negative, as we experiment, fail, lose heart, try something else and eventually adjust to a new reality.

These adjustments might be greater for retirees who go from full-time work to full-time leisure, than for those who move gradually through part-time or casual work or who quickly take up new activities they’ve been planning for years.

Mark Cussen, a financial planner specialising in retirement, argues the retirement journey takes us through several psychological stages, including a honeymoon phase in which new retirees feel relieved as the constraints of working life are removed.

However, the initial sense of freedom loses its novelty value. Some retirees then go through a phase of disenchantment. Life can feel boring, lacking in purpose or weighed down by domestic duties and activities that do not challenge or bring joy.

The ‘best years of our lives’

The final phase is adaptation, involving a re-orientation of identity from worker to someone who finds meaning and purpose in a different set of activities.

This change usually involves renegotiating relationships with family and friends as well as experimenting with new activities, interests and friendship groups.

Over time, most retirees develop a new, non-work identity. New routines, different social worlds and re-imagined goals are established. Many describe these years as the best of their lives.

What makes a successful retirement?

Research assessing the strongest predictors of adjustment to and satisfaction with retirement is complex because there are so many potential variables to be measured and controlled.

But these are often distilled down to several key factors including physical health, finances, psychological health, leisure activities, and social integration.

Studies assessing gender difference in adjustment to retirement are equivocal, but somewhat dated. Nevertheless, many commentators agree women generally have fewer problems adapting socially.

Women tend to have stronger non-work networks, are more integrated into their communities and have a more multifaceted sense of identity than those men who define themselves largely in terms of their work.

However, the average woman is less financially prepared for retirement than a man as a result of taking time off work for children or other caring responsibilities. Women also dominate many of the lower paid jobs.

But for both sexes, studies indicate pre-retirement planning helps ensure a secure retirement.

Work out what’s important

Money isn’t everything. Lifestyle planning including post-retirement activities, new roles and interests,prioritising mental and physical health and maintaining your social contacts are also vital aspects of a workforce exit strategy.

How are you planning to stay mentally stimulated? What strategies do you have in place to manage stress and maintain good physical health? And what about friendships? Loneliness is being described as an “epidemic” among the elderly, especially those without a partner.

How will you build a new social life that may include but does not rely on former work colleagues? How will you negotiate a family life that keeps you connected without becoming a domestic slave?

A well-planned retirement

Retirement has the potential to be a wonderful phase of life in which it is possible to strengthen relationships and achieve goals that you didn’t have time for in your middle years when you were consolidating your career and home life.

It’s a time to live out some of your dreams, work through a bucket list perhaps, and have some fun as well as planning what sort of legacy you will leave for future generations.

What’s the secret? In short, plan your finances, maintain a healthy lifestyle, stay socially integrated, challenge yourself mentally, stay positive and be flexible.

Susan Moore, Emeritus Professor, Faculty of Health, Arts and Design, Swinburne University of Technology

This article is republished from The Conversation under a Creative Commons license. Read the original article.

The Australian government’s recent decision to ban under 16s from social media has focused attention on the harms it can cause – especially for young people.

But young people are just one segment of the population who use social media. According to the Digital 2024 report, 78.3% of Australians regularly use platforms such as Facebook and Instagram – mainly for keeping in touch with friends and family.

Perhaps surprisingly, a large proportion of these users are older people. For example, the Digital 2024 report also shows that 21.3% of Meta’s ad audience in Australia (on Messenger, Facebook and Instagram) are 55 years or older. This makes it the second largest age group after 25–34 year olds (25.4%).

So what does research say about how social media affects older people’s social lives and wellbeing?

The growing presence of older adults on social media

The digital divide is shrinking as older generations embrace social media. According to data from earlier this year, more than 70% of Australians aged 65 and older use social media to some degree.

Facebook remains the most popular among this demographic, serving as a gateway to reconnect with family and long-lost friends. Beyond reconnecting, our research indicates older adults often use these platforms to share memories, participate in community groups and access news.

This growing trend is driven by both internal and external factors. Research shows many older users are motivated by the desire to stay connected with their families, particularly grandchildren, who often share their lives through social media.

For others, the COVID pandemic accelerated the adoption of digital tools, making social media a lifeline during periods of isolation.

Enhanced connection

A recent study found positive associations between internet use and mental health among older adults in 23 countries.

Social media, in particular, works by:

1. Maintaining family ties. Social media provides older adults with a virtual seat at the family table. By viewing photos, videos and updates, they can remain engaged with their loved ones’ lives, no matter the physical distance. Platforms such as WhatsApp and Facebook Messenger are particularly popular for private family group chats, enabling older adults to exchange messages and share moments in real time.

2. Rekindling old friendships. Platforms such as Facebook have proven effective in reconnecting older adults with long-lost friends. For many, revisiting old relationships provides a sense of nostalgia and belonging. Studies have shown such interactions can bolster feelings of inclusion and reduce loneliness, a significant concern for ageing populations.

3. Building new communities. Social media groups dedicated to specific interests such as gardening, photography or travel offer older adults opportunities to form new connections. These virtual communities are inclusive spaces where members exchange advice, share experiences and foster friendships based on shared hobbies.

Improved well-being

Social media’s ability to foster connection among older adults directly impacts their wellbeing.

Regular online interactions can reduce feelings of loneliness and depression, providing a sense of purpose and belonging.

Research shows active participation, such as posting photos, is associated with a feeling of competence in older users, which is related to well-being. For some, becoming “grandfluencers” on platforms like Instagram or TikTok introduces an unexpected avenue for creative expression and social influence.

Online forums are also gaining traction as a tool for health information and advocacy. Older adults participate in support groups for chronic conditions, share wellness tips and even engage in civic discussions. This demonstrates social media platforms’ broader potential beyond social interaction.

Online challenges

Despite its benefits, social media is not without challenges for older adults.

For some, navigating the complex interface of platforms can be intimidating. Our research shows half of older adults feel anxious about using communication technologies, with older women experiencing more anxiety than older men.

Issues such as privacy concerns, misinformation and online scams can also create barriers to engagement. Additionally, while social media facilitates connection, it cannot replace the depth of face-to-face interactions.

Our research shows those with higher digital literacy are more likely to experience the positive effects of social media because of ongoing “self-socialisation” without having to interact with others, which might undermine learning and confidence. For others, initiatives aimed at improving digital skills among older adults – such as digital mentoring programs – can significantly enhance their confidence and ability to engage safely online.

A bridge and a barrier

Social media can keep older adults connected. But its impact depends on how it is used.

For many, it serves as a vital link to family, friends and new communities, enriching their social lives and reducing isolation. However, to unlock its full potential, addressing barriers such as digital literacy and online safety are crucial.

As the world becomes increasingly digital, empowering older adults to engage meaningfully with social media will ensure they remain not only connected but also active participants in a rapidly evolving social landscape.

Bernardo Figueiredo, Associate Professor of Marketing, RMIT University and Torgeir Aleti, Senior Lecturer in Marketing, RMIT University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Signed exactly 76 years ago today, the Universal Declaration of Human Rights is the world’s most translated document. It is widely acknowledged as the foundation of international human rights work, not just in legal settings but in wider civil society.

But few know that among the many social and political freedoms defined by the declaration is a human right to science. Article 27 of the declaration positions this right in the cultural sphere, stating:

Everyone has the right freely to participate in the cultural life of the community, to enjoy the arts and to share in scientific advancement and its benefits.

This right might seem meaningless at a time when governments around the world have slashed funding for science and appear to be ignoring scientific evidence for how to address global problems such as climate change.

But there’s much more to the right to science than what you might immediately think of. It can also serve as a spark for human imagination and curiosity. And this is where its true power resides.

The evolution of the right to science

Interpretations of the right to science have evolved a lot over the past decade.

It was initially interpreted mainly as the right of scientists to do their research and the public’s right to access and benefit from this research. But this led to no small share of conundrums. For example, what if the right to do research is at odds with the human rights of affected communities?

This conflict arises in virtually all fields, from anthropology and archaeology to computer science and the life sciences. For example, building a laboratory or collecting data for research can potentially put a community at risk of losing their heritage, identity or livelihood. Some scholars therefore argue that the right should also include a duty to anticipate and take steps to ameliorate such tensions.

The United States National Academies have also begun to recognise that access and benefit doesn’t automatically follow from biomedical research. In fact, research may increase inequities if it’s not conducted in line with the principles of fairness, justice, equity and the common good.

Equally, what are we forgetting if we treat the public only as a beneficiary of science done by credentialed researchers?

The right to science is also about the right to participate in science and in decisions about research.

For example, it means Indigenous peoples have the right to be recognised as knowledge producers – a sentiment captured in Australia by researchers acknowledging that First Nations peoples are also the First Astronomers.

The International Science Council’s recently released framework nicely captures these nuances. It states that the right allows people to participate in and enjoy the benefits of science.

The right to science as a force for curiosity

Most of these discussions see the right to science as a way to protect fundamental freedoms – conjoined with responsibilities – of both scientists and the public. But a different meaning emerges when we remember the right to science is also a cultural right.

In a keynote address to an international conference in Switzerland in 2015, Farida Shaheed, the former United Nations Special Rapporteur for Cultural Rights, explained how the right to science and the right to culture are inextricably linked. Both entail, she said, the conditions for:

people to reconsider, create and contribute to cultural meanings, expressions, or manifestations and ways of life.

This highlights how the right to science can serve as a force to galvanise the more positive role of curiosity and the imagination. As such, it can be a spark for a new ethos of curiosity-driven research for the planet.

Curiosity in a time of crisis

The role of science in policy making and practice is at a crossroads.

Governments routinely invoke geopolitical competitiveness and commercial success as reasons for supporting research – particularly on so-called “critical technologies” such as quantum computing.

Yet the planet faces interconnected crises of climate change, pollution, biodiversity loss and deepening inequalities. The response to this must therefore include all of humanity while creating space for researchers to be curious about different possible futures and pathways for designing them.

The International Science Council’s initiative on Science Missions for Sustainability is predicated on the understanding that we won’t achieve the ambitions of the United Nations 2030 agenda with siloed thinking or new technologies alone. The council calls for all disciplines to work together to produce actionable knowledge oriented towards practical solutions for our planetary challenges.

Humans thrive on curiosity even in times of crisis. We have many examples from the 20th century of curiosity-driven research yielding a “giant pool of ideas” from which came many of the technologies we take for granted today. The challenge now is to harness and support this curiosity in ways appropriate to the scale and scope of the challenges we currently face.

We know from history that worlds are created and changed not just through new technologies and market-based solutions, but also through culture and social innovation.

The right to science provides a welcome stimulus for thinking more deeply, creatively and curiously about these interrelationships in developing policies for research.

Sujatha Raman, Professor and UNESCO Chair-holder, Australian National University and Brian Schmidt, Distinguished Professor, Australian National University

This article is republished from The Conversation under a Creative Commons license. Read the original article.