At first, I was excited when reading the target article, that high-intensity interval training (HIIT), could boost brain function for up to five years. Then I realised that if one is as old as me, and crippled up with arthritis, as many of our readers are, this is going to be difficult, but perhaps not impossible. The research conducted at the University of Queensland involved subjects in a control study doing the HIIT, which involved an intense exercise for about a few minutes, then a rest, then a repeat of the exercise and so on until exhaustion.
According to the lead researcher: "Six months of high-intensity interval training is enough to flick the switch," Emeritus Professor Bartlett said. "In earlier pre-clinical work, we discovered exercise can activate stem cells and increase the production of neurons in the hippocampus, improving cognition. In this study, a large cohort of healthy 65-85-year-old volunteers joined a six-month exercise program, did biomarker and cognition testing, and had high-resolution brain scans. We followed up with them 5 years after the program and incredibly they still had improved cognition, even if they hadn't kept up with the exercises."
Obviously, the usual caveats should be made, that this is not medical advice, and before beginning such an exercise program, see a medical practitioner. As well, a physiotherapist or sports medicine consultant, perhaps even a HIIT specialist at a gym, could set out the type of exercise older people could do. I am aware that one possibility is to do squats with no weights, taking care with your knees, mine are shot. I recall a piece from Dr. Mercola where he wrote that here was evidence that squats could help lower blood pressure, but I can't locate the article now as he deletes everything after a few days, which is a shame. Anyway, I hope that this may interest older readers who are in the same state of ailment as I am, and who are looking for answers beyond Big Pharma drugs. And even here, there is not much the Big Pharma drugs can do for cognitive decline anyway. If simple exercise can help, then we should try it, with care.
https://scitechdaily.com/new-study-reveals-exercise-brain-boost-can-last-for-years/
"Researchers from the University of Queensland have conducted a longitudinal study demonstrating that high-intensity interval exercise can enhance brain function in older adults for up to five years. Led by Emeritus Professor Perry Bartlett and Dr. Daniel Blackmore of UQ's Queensland Brain Institute, the study involved participants engaging in physical exercise and undergoing brain scans.
They have shown high high-intensity exercise boosts cognition in healthy older adults and the improvement was retained for up to 5 years.
Emeritus Professor Bartlett said it is the first controlled study of its kind to show exercise can boost cognition in healthy older adults not just delay cognitive decline.
"Six months of high-intensity interval training is enough to flick the switch," Emeritus Professor Bartlett said. "In earlier pre-clinical work, we discovered exercise can activate stem cells and increase the production of neurons in the hippocampus, improving cognition. In this study, a large cohort of healthy 65 – 85-year-old volunteers joined a six-month exercise program, did biomarker and cognition testing, and had high-resolution brain scans. We followed up with them 5 years after the program and incredibly they still had improved cognition, even if they hadn't kept up with the exercises."
Significance and Future Research
Aging is one of the biggest risks for dementia, a condition that affects almost half a million Australians.
"If we can change the trajectory of aging and keep people cognitively healthier for longer with a simple intervention like exercise, we can potentially save our community from the enormous personal, economic, and social costs associated with dementia," Emeritus Professor Bartlett said.
Dr Daniel Blackmore discusses what level of activity the study looks at. Credit: The University of Queensland
Emeritus Professor Bartlett and Dr Blackmore worked in collaboration with Honorary Professor Stephan Riek and The School of Human Movement and Nutrition Sciences at UQ.
During the study, the researchers assessed the impact of three exercise intensities:
- Low – predominantly motor function, balance, and stretching
- Medium – brisk walking on a treadmill
- High – four cycles running on a treadmill at near maximum exertion
Dr Blackmore said only the high-intensity interval exercise led to cognitive improvement that was retained for up to 5 years.
"On high-resolution MRI scans of that group, we saw structural and connectivity changes in the hippocampus, the area responsible for learning and memory," Dr Blackmore said. "We also found blood biomarkers that changed in correlation to improvements in cognition. Biomarkers can be useful in predicting the effectiveness of the exercise a person is doing."
With 1 in 3 people aged 85 years likely to develop dementia, Dr Blackmore said the impact of the research was far-reaching.
"Our finding can inform exercise guidelines for older people and further research could assess different types of exercise that could be incorporated into aged care," he said. "We are now looking at the genetic factors that may regulate a person's response to exercise to see if we can establish who will and who will not respond to this intervention. The use of biomarkers as a diagnostic tool for exercise also needs further research."
Reference: "Long-Term Improvement in Hippocampal-Dependent Learning Ability in Healthy, Aged Individuals Following High Intensity Interval Training" by Daniel G. Blackmore, Mia A. Schaumberg, Maryam Ziaei, Samuel Belford, Xuan Vinh To, Imogen O'Keeffe, Anne Bernard, Jules Mitchell, Emily Hume, Grace L. Rose, Thomas Shaw, Ashley York, Markus Barth, Elizabeth J. Cooper, Tina L. Skinner, Fatima Nasrallah, Stephan Riek and Perry F. Bartlett, 2024, Aging and Disease.