high-intensity interval training improves memory in older adults
bursts of exercise at a high heart rate may help slow down age-related declines in memory.
2 minute read
by katie kowalski, dpt
getting older doesn’t necessarily lead to memory decline. in fact, a community-based study found that a 12-week, high-intensity, interval training (or hiit) program can improve memory and aerobic fitness in older adults.
sixty-four healthy but inactive seniors (39 women and 25 men) from 60 to 88 years of age took part in the study. none had any physical issues, nor any problems with thinking and reasoning or memory. they were split into three exercise groups: hiit, moderate continuous training (or mct), or a stretching group used as the control. each group had their own regimens and met three times per week for 12 weeks.
what the study tested
the hiit and mct exercise groups always began their routines with a warm-up. then, the hiit participants walked for four four-minute intervals on a treadmill at a slight incline (a 5% grade) and at a speed that increased their heart rates to 90% to 95% of their peak rate. intervals were separated by three minutes of active recovery walking, with a target heart rate of 50% to 70% peak. the mct participants walked continuously on a treadmill with no incline for 47 minutes at 70% to 75% their peak heart rate. the third group used a whole-body stretching routine that involved standing and sitting and that was designed for older adults.
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before and after the exercise sessions, all participants were tested to measure their aerobic fitness levels and their ability to concentrate and complete computer tasks. researchers assessed the change in aerobic fitness, memory, and concentration abilities in response to the exercise regimen.
what the researchers found
while aerobic fitness increased in both the hiit and mct groups, memory improved only in the hiit group after the exercise routine, although there were small improvements in concentration in both the hiit and mct groups. in the stretching group, aerobic fitness and memory did not change. participants with the greatest improvements in aerobic fitness had the greatest improvements in memory.
the bottom line
a 12-week hiit program can improve memory and aerobic fitness in older adults. aerobic exercise, such as walking or cycling, can slow the decline of structural changes in the brain and can lead to improved brain function, such as memory. however, the best level of aerobic exercise intensity for stimulating these brain function changes in older adults is unknown.
this article was written for the canadian society for exercise physiology by katie kowalski, csep-cep, doctor of physical therapy. this article summarizes the study kovacevic a, fenesi, b, paolucci e, heisz, jj. the effects of aerobic exercise intensity on memory in older adults. applied physiology, nutrition and metabolism. 2020; 45:591-600. https://doi.org/10.1139/apnm-2019-0495. this summary was written for the canadian society for exercise physiology and has been reviewed by the csep knowledge translation committee.
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