What if a few months of intense exercise could keep your brain sharp for years to come? A study from the University of Queensland suggests just that.
Researchers found that healthy older adults who engaged in high-intensity interval training (HIIT) saw improvements in cognitive function that lasted up to five years, even if they didn’t continue the workouts. The findings offer an exciting glimpse into how we can potentially fight age-related cognitive decline.1
HIIT Switches on the Aging Brain
The longitudinal study, published in Aging and Disease, followed a group of healthy adults aged 65-85. Participants underwent six months of exercise training at different intensities, along with cognitive testing and brain scans. The HIIT group performed short bursts of activity at near-maximum effort, interspersed with periods of rest.
Remarkably, the HIIT group showed enhanced cognitive performance compared to those doing moderate exercise or stretching. “Six months of high-intensity interval training is enough to flick the switch,” said co-lead researcher Professor Perry Bartlett. MRI scans revealed changes in the brain’s hippocampus, a region critical for learning and memory.
Even more surprising – the brain boost persisted for five years after the initial training period ended.
Combating Cognitive Decline
As we age, blood flow to the brain decreases, contributing to cognitive decline and dementia risk. Exercise is known to improve cardiovascular health, but its direct impact on brain function is still being unraveled. The Queensland study provides compelling evidence that the right kind of exercise can have profound and lasting cognitive benefits.
“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,” Professor Bartlett emphasized.
With dementia affecting millions worldwide, the implications are far-reaching.
The Power of Intensity
What sets HIIT apart from other forms of exercise? The key seems to lie in its intensity. Short bursts of high-intensity activity appear to trigger unique physiological responses, including the release of growth factors that stimulate the brain.
Previous studies have hinted at the cognitive benefits of HIIT. A 2020 trial found that HIIT improved executive function in older adults more than moderate cycling or resistance training. Another study in school children linked HIIT to better memory and brain oxygenation.
The Queensland research takes these findings a step further, demonstrating long-term effects in an aging population.
Implementing HIIT Safely
While the cognitive benefits of HIIT are promising, safety considerations are paramount, especially for older adults. The American College of Sports Medicine and American Heart Association provide guidelines for implementing HIIT in this population:
- Medical supervision is recommended, particularly for those with cardiovascular disease or other chronic conditions.
- HIIT protocols should be individualized based on fitness level and health status.
- Intensity should be progressed gradually to allow for proper adaptation.
- Monitoring for adverse events is crucial.
With proper screening and supervision, HIIT appears to be well-tolerated by most healthy older adults. However, more research is needed to fully evaluate the risks and establish optimal protocols for various clinical populations.
Source:
Read Next:
Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
