When it comes to exercising for brain health intensity can be everything
HIIT study shows memory can improve by up to 30% through exercise
Exercise has many benefits for our health from strengthening muscles, improving mobility and flexibility to boosting energy levels, relieving stress and reducing the risk of certain diseases. We can optimise our wellbeing in so many ways - simply by breaking a sweat.
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New studies have shown that when it comes to exercising for brain health specifically, intensity is everything.
The study, published in the journal Applied Physiology, Nutrition and Metabolism by McMaster University in Canada, found that high-intensity interval training improved memory function in older adults.
A paper published by the University of Queensland in 2019 looked at how interval training could offset cognitive decline by boosting cerebral blood flow. The new research from McMaster University appears to back up this thinking.
The study, which involved a group of healthy but sedentary seniors between the ages of 60 and 88, compared HIIT with moderate-intensity continuous training and stretching only. Those in the HIIT group did four sets of high-intensity walking on a treadmill for four minutes, followed by a recovery period and repeated. The moderate-intensity group performed one set of moderate-intensity treadmill walking for 45 minutes. While the control group workout was limited to stretching only.
Remarkably, the study found that the HIIT group improved their high-interference memory performance by up to 30 per cent while on average the other two groups had little to no improvement.
“It’s never too late to get the brain health benefits of being physically active, but if you want to see results fast, our research suggests you may need to increase the intensity of your exercise,” said Dr Jennifer Heisz, lead author and associate director at McMaster Physical Centre of Excellence.
“This work will help to inform the public on exactly what types of exercises boost memory and keep diseases such as dementia at bay.”
Heisz added that while intensity could be key to boosting the memory, it’s important to tailor high-intensity training to match your current fitness level. Such as increasing the incline of a treadmill, walking up hills, taking the stairs or increasing pace between alternating street lamps.
WHAT IS HIIT?
High Intensity Interval Training (HIIT) is simply alternating between higher intensity bursts of exercise with time to rest in between, with the bursts generally being less than two minutes. Steady state training involves exercising more consistently, for a longer period of time.
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There have been many studies done on the impact that high-intensity interval training (HIIT) has on overall fitness, wellbeing and weight loss goals. And now a workout in less than five minutes may just increase your memory too by up to 30% - who wouldn’t want to add that to your super power!
The Lab’s HIIT sessions are Aerial Core on Wednesday nights at 6:00pm and Saturday mornings at 9:15am if you want to super charge your memory too!