A study published in Aging and Disease reveals that just six months of high-intensity interval training (HIIT) can enhance brain function in older adults for up to five years. Researchers from the University of Queensland divided 151 participants aged 65 to 85 into three groups: HIIT, medium-intensity, and low-intensity training. The HIIT group, which engaged in near-maximal treadmill exertion, showed immediate and lasting improvements in brain health, as measured by cognitive tests, blood biomarkers, and hippocampal scans. In contrast, those in the medium and low-intensity groups experienced stable but less significant benefits.
Here are eight ways seniors can incorporate intense exercise into their routine according to Delhi-based wellness coach and fitness trainer Rahul Deshpande.
High-intensity interval training (HIIT): This involves performing short, intense bursts of exercise like cycling sprints or fast-paced walking, followed by brief rest periods. HIIT boosts cardiovascular fitness and metabolism in a time-efficient manner, making it effective for improving overall health and brain function, especially in older adults.
Circuit training: Circuit training combines different exercises targeting various muscle groups into a sequence with minimal rest between sets. For seniors, this could include bodyweight exercises like squats, lunges, push-ups, and jumping jacks. This method enhances strength, endurance, and cardiovascular health in a structured, time-efficient workout.
Strength training: Utilising weights or resistance bands, strength training focuses on building muscle mass and strength. Exercises such as squats, bench presses, and deadlifts are performed to engage major muscle groups. This type of training is crucial for maintaining bone density and muscle function as we age.
Dance classes: High-energy dance classes like Zumba or aerobics offer a fun way to engage in vigorous cardiovascular exercise. These classes improve cardiovascular health, coordination, and mood while providing social interaction. They are a great way for seniors to stay active and mentally engaged.
Swimming: Swimming and water aerobics provide a full-body workout that is gentle on the joints. The water's resistance helps strengthen muscles and improve cardiovascular health while minimising impact on the body. This makes swimming an excellent exercise option for seniors with joint issues or arthritis.
Rowing: Rowing machines offer a comprehensive cardiovascular workout that also strengthens the upper body, core, and legs. This low-impact exercise engages multiple muscle groups simultaneously, improving endurance and muscle tone, which is beneficial for overall health and fitness in seniors.
Group fitness classes: Group fitness classes tailored for seniors combine high-intensity workouts with social interaction. These classes often include exercises that promote cardiovascular health, strength, and flexibility. The group setting can also enhance motivation and adherence to regular exercise routines.
Hiking or fast-paced walking: Hiking challenging trails or walking briskly elevates the heart rate and provides a rigorous cardiovascular workout. This activity not only strengthens the lower body but also improves overall endurance and mental well-being, offering both physical and psychological benefits for seniors.
It's essential for seniors to start slowly and consult with a doctor before beginning any intense exercise regimen, especially if they have existing health conditions.
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