We all know that regular exercise supports heart health and muscle strength-but did you know it might also protect your brain? A recent study published in Aging and Disease suggests that high-intensity interval training (HIIT) may be especially beneficial for brain health, particularly in older adults.
Researchers followed 151 healthy adults between the ages of 65 and 86 over a six-month period. Participants were randomly assigned to one of three exercise routines: balance and stretching, brisk walking, or HIIT on a treadmill.
The HIIT group completed four-minute bursts at 85% to 95% of their maximum heart rate, followed by three-minute recovery periods. All participants exercised for about 30 minutes, three times per week, for six months totaling 72 sessions.
Before and after the program, researchers assessed each person’s hippocampus-the part of the brain linked to memory and learning. The results? Only the HIIT group showed measurable improvement in hippocampus function.
Even more compelling, a follow-up five years later found that the same HIIT group continued to show improved cognitive function, even though they were no longer engaging in HIIT.
While all forms of movement are valuable, this study adds to growing evidence that intensity matters-especially when it comes to protecting your brain as you age.
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 , Perry F. Bartlett. Long-Term Improvement in Hippocampal-Dependent Learning Ability in Healthy, Aged Individuals Following High Intensity Interval Training. Aging and disease. 2025, 16(3): 1732-1754 https://doi.org/10.14336/AD.2024.0642
