New Research - This study compared the effect of three different 6-month exercise regimens on hippocampal dependent cognition in healthy, elderly individuals.
Dementia, including Alzheimer’s disease, is a growing concern as more than 130 million people are expected to suffer from it by 2050. But delaying its onset by just five years could reduce the number of cases by 41%.
This makes it important to explore ways to slow down or prevent age-related memory loss. One of the most effective approaches is regular physical activity. The hippocampus, a part of the brain crucial for memory, is heavily affected by aging.
Studies on animals have shown that exercise can improve learning and memory by boosting brain cell growth and enhancing brain connections.
However, we don’t have as much research on how exercise affects the hippocampus in older adults.
A recent study looked at just this...
In this study, all groups did a 10-minute warm-up and a 5-minute cool-down after their exercise session.
LIT Group (Low-Intensity Training) - 45 minutes: They exercised for 30 minutes doing stretches, balance, and relaxation exercises at a low heart rate (45-55% of peak), ensuring minimal impact on heart and metabolism.
MIT Group (Moderate-Intensity Training) - 45 minutes: They walked continuously on a treadmill for 30 minutes at a moderate intensity (60-75% of peak heart rate). Participants had to reach their target heart rate by the end of the warm-up and keep it steady during the session.
HIIT Group (High-Intensity Interval Training) - 40 minutes: Their session lasted 25 minutes, with four 4-minute high-intensity intervals (85-95% of peak heart rate), followed by 3-minute recovery periods at a lower heart rate (60-70%). They adjusted treadmill speed or incline to maintain their target heart rate.
They found that high-intensity interval training (HIIT) for six months significantly improved memory in older adults. Remarkably, the benefits lasted for up to five years. HIIT also helped prevent brain shrinkage in key areas affected by aging. Additionally, the study linked increased brain function to higher levels of certain biomarkers, such as BDNF and cortisol.
In conclusion, while more research is needed, this study suggests that intense exercise can have long-lasting positive effects on memory and brain health in aging individuals.
Staying active might be one of the best ways to keep the brain sharp as we get older.
Reference:
Blackmore, D.G et al. (2014) . Long-Term Improvement in Hippocampal-Dependent Learning Ability in Healthy, Aged Individuals Following High Intensity Interval Training. Aging and disease. https://doi.org/10.14336/AD.2024.0642https://www.aginganddisease.org/EN/10.14336/AD.2024.0642?marketingToken=b-lwFcsyQiFk