As we age, it’s important to stay fit and healthy in order to keep our bodies working to their full potential and to stay independent for longer. When it comes to the best exercise to prioritize, the science is mixed, but the consensus is that any form of exercise is better than none. So it’s best to find what works for you and stick to it.
That said, according to one of the largest studies on fitness and longevity, HIIT training is the secret to improving overall fitness and quality of life as we get older.
The Norwegian Generation 100 study followed more than 1,500 men and women aged between 70-77 for five years. The aim was to study the effects of exercise and the differences between moderate and high-intensity exercise in this age group. The results were published in the health journal The BMJ.
The participants were divided into one of two groups: a control group or an exercise group. Half of the participants in the exercise group did two weekly sessions of high-intensity training, and the other half did two sessions of moderate intensity training. The control group was instructed to follow national physical activity guidelines.
The participants have had thorough clinical examinations and fitness tests at one year, three years, and five years. The results found that the high-intensity interval training group had the biggest increase in quality of life and improved cardiorespiratory fitness. In the high-intensity interval training group, only 3% of participants died during the study period. In the moderate intensity exercise group, 5.9% of participants died.
Both physical and mental health were better in the high-intensity group after five years than in the other two groups.
What is an example of HIIT training for seniors?
When we talk about high-intensity interval training, or HIIT, we’re referring to a workout where you alternate between short bursts of high-intensity exercise, followed by brief periods of low-intensity activity or rest. HIIT training is great at improving cardiovascular health, as it rapidly increases your heart rate, helping increase your VO2 Max (the maximum amount of oxygen your body can use), better than steady-state cardio.
One good example of HIIT training is the popular Japanese Walking Method, where you walk at a fast pace (think 7 out of 10 effort) for three minutes, followed by a slow walk for three minutes (3 or 4 out of 10 effort). You keep switching paces for 30 minutes. You could also try a strength workout of chair squats, standing rotations, and fast step-ups for 40 seconds, followed by 20 seconds of marching on the spot to recover.
If you’re new to exercise, or returning to exercise following a long break or injury, it’s always a good idea to consult a qualified professional before trying anything new.
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