A longitudinal study, published in Aging and Disease, by University of Queensland, researchers found that high-intensity interval training (HIIT) improves brain function in older adults for up to five years.
The study involved 151 healthy volunteers between the ages of 65–85 who participated in a six-month exercise program of one of three interval-training interventions, underwent biomarker and cognition testing, and had high-resolution brain scans.
The three exercise intensities:
- Low: motor function, balance, and stretching
- Medium: brisk walking on a treadmill
- High: running on a treadmill at near maximum exertion
After 6 months, only HIIT led to cognitive improvements and the effects retained for up to five years. The investigators also observed positive structural and connectivity changes in the hippocampus, responsible for learning and memory, in high-intensity participants. Blood biomarkers, such as neurotrophic factors and cortisol correlated with cognitive improvements.
“We followed up with them five years after the program and incredibly they still had improved cognition, even if they hadn’t kept up with the exercises, ” stated author, Dr. Perry Bartlett.
“If we can change the trajectory of aging and keep people cognitively healthier for longer with a simple intervention like exercise, we can potentially save our community from the enormous personal, economic and social costs associated with dementia,” he further said.
High intensive exercise should be an option in your daily list of things to do, it should be mandatory just as much as showering and eating. While we’re young, the health gap between those who exercise and those who don’t may not seem as large, but the profound effect of even just one hour of intense exercise per day will ultimately determine those who age while enjoying a good quality of life versus those who will live suffering from multiple comorbidities.
D Blackmore et al. Long-Term Improvement in Hippocampal-Dependent Learning Ability in Healthy, Aged Individuals Following High Intensity Interval Training. Aging and Disease (2024). https://doi.org/10.14336/AD.2024.0642
