High-intensity exercise best for improving memory, according to a new study

Researchers found that short bursts of activity can improve the memory of older adults
Photo by Element5 Digital on Unsplash

High-intensity workouts are the best form of exercise for older adults wanting to improve their memory function, according to a new study from McMaster University in Ontario, Canada.

In a study published in the journal Applied Physiology, Nutrition and Metabolism, researchers recruited a group of healthy but inactive adults between the ages of 60 and 88. Over a 12-week period they were told to perform three sessions of exercise per week of either high-intensity interval training (HIIT), moderate-intensity training or stretching.

The HIIT workouts involved four sets of high-intensity exercise on a treadmill for four minutes followed by a rest period, while the moderate exercise involved 50 minutes of moderate intensity aerobic exercise.

They found that seniors who regularly performed short bursts of high-intensity training saw an improvement of up to 30 per cent in memory function, while respondents in the other two groups saw on average no improvement. Better fitness levels also directly correlated with greater improvements in memory.

The researchers say this study will help to educate on how exercise prescriptions support brain health.

Lead author Jennifer Heisz, an associate professor in the Department of Kinesiology at McMaster University​, said: "There is urgent need for interventions that reduce dementia risk in healthy older adults. Only recently have we begun to appreciate the role that lifestyle plays, and the greatest modifying risk factor of all is physical activity." Her previous research found that physical inactivity contributes to dementia risk as much as genetics.

"It's never too late to get the brain health benefits of being physically active, but if you are starting late and want to see results fast, our research suggests you may need to increase the intensity of your exercise," she continued.

So intensity may be key, but Heisz warns that it's still important to tailor your workouts in accordance with your fitness levels. Ramping up intensity could be as simple as adding hills into your daily walk or increasing your pace between street lamps, she says.

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