Contrary to popular belief, high-intensity interval training isn’t just for the fit and buff younger people. In fact, studies prove the many benefits of high-intensity workout for seniors – including reducing the effects of aging.
It’s a known fact that as we age, our body tends to decline as well. Without being aware of what we are doing to our bodies, our health may decline faster than expected. That’s why we are encouraged to eat healthily and exercise – no matter what age we’re in.
Exercising not only keeps you healthy, but it also helps in keeping you young. According to the researchers of Mayo Clinic, high-intensity training could contribute to the slowing of the aging process at a molecular level. When they compared the performance of 18 to 30-year-old age group from the 65 to 80 years old, they were able to find out that studied seniors over 65 years old, they were able to find out that it slowed down the deterioration of muscle cells.
Disclaimer
Before your loved one begins exercising, he/she should talk to their doctor first.
Doctors take into consideration your heart health – if there are any blocked arteries or high blood pressure, medications you are taking, as well as any diabetes-related complications. Your doctor may also refer you to a professional to help your loved one figure out the best type of exercise for you.
Prior to exercising, remember that it’s important to set realistic goals. If you haven’t exercised in a long time, then you might want to cut yourself some slack. Start slow and gradually increase the intensity as you go. Remember to drink water and stay hydrated throughout workouts. Also, keep a snack handy to treat low blood glucose.
What is High-Intensity Interval Training?
High-intensity interval training or HIIT has been the talk of the town the past few years. The workout is all about alternating fast-paced exercise routine and less intense recovery periods. An example of this type or exercise is when you’re cycling or sprinting on full speed for a minute or two, and then you slow to a jog or light cycling for 30 seconds to a minute. This is usually repeated for 15 to 20 minutes.
The Benefits of High-Intensity Workout for Seniors
Once they start working out, they’ll realize that there are a lot of benefits that come out of their hard work. HIIT is so effective that scientists at McMaster University found out that even a minute of HIIT provides you with the same benefits as 45 minutes of cardio.
Here are some perks that a senior may enjoy when they do high-intensity workout:
Sharpens Memory
When a person ages, there is a chance that he/she will develop dementia or Alzheimer’s disease. Over time, the cells in their brain start to degenerate which will cause them to become forgetful. Fortunately, doing intense exercises could potentially prevent this from happening.
In fact, six weeks of high-intensity workout can improve the ability to recall things according to a study published in the Journal of Cognitive Neuroscience. They explained that during HIIT, there is an increase in the production of protein in the brain and this helps in the growth of brain cells. Keeping the health of our brain cells healthy is vital before any disease could destroy it.
Delays Muscle Mass Decline
The study done by the researchers in the Mayo Clinic proved that high-intensity workout could help in reversing muscular decline. They compared the performance of participants with ages less than 34 and seniors older than 64 in different exercises.
They concluded that high-intensity workout can cause an enhanced function in the mitochondria of cells. Mitochondria are the powerhouse of the cell which acts as a “machine” that provides the cell with the energy needed to carry out all its necessary functions.
Researchers also observed the same effect in the seniors who did high-intensity workouts. Though there were positive effects in the groups of participants below 34 years old, it was more pronounced in older people.
Improve Respiratory Health
The alternate rest and intense workout provided by HIIT improves the body’s aerobic capacity. In other words, it can help your heart and lungs take up oxygen from the muscles more efficiently. According to the study, the ability of the seniors over 65 years old to take up oxygen increased by 69 percent.
Knowing this, we can deduce that seniors may benefit from this effect since they are prone to experience stroke especially if they’re over 65 years old.
Help Relieve Osteoporosis
Osteoporosis is a common ailment among seniors. Since HIIT as a mix of weight-bearing exercise and strength-training, it can help in stimulating muscle strength and bone density. So, the more frequent a senior does high-intensity workout, the lesser chance they have of having osteoporosis.
Exercises that involve jumping, running or any bounding movements creates a strong foundation for building bone density. A study in 2015 has also shown that middle-aged men who did a weight-lifting and jumping exercises for at least six consecutive months were able to increase the bone density in their hips and therefore could help to prevent any hip injuries in the future.
Contributes to the Regulation of Blood Glucose Levels
It’s a known fact that most seniors are prone to have high blood sugar levels. Also, managing diabetes during the golden years may not be as easy as when the senior was still younger. This is where HIIT can help.
People who regularly do high-intensity interval training were able to manage their blood glucose more easily than those who didn’t do high-intensity workout.
According to another study made my Finnish researchers, this effect may be because of the fact that HIIT can increase glucose metabolism in the muscles thereby leading to a better blood sugar regulation.
Although HIIT has a lot of benefits for seniors, it’s also important that they do it with proper guidance and with the consent of their physician. If you feel dizzy or nauseous after performing these high-intensity workouts, you should stop.
However, when done properly, seniors would be able to reap these benefits. Doing high-intensity workout at least 3 times a week can greatly improve their overall health.
It’s best to start gradually and then increasing the intensity of the workout as you go. Stay consistent and strive to make progress every week. You can add more to your usual weights or increase your repetitions. But the most important thing is, have fun.
We Care For You
A Paradise for Parents knows that it is very important to stay physically fit and healthy especially in our golden years. Our assisted living homes have a personal trainer who works closely with residents to ensure that their physical capabilities are accommodated.
If you want to know more about assisted living facilities, A Paradise for Parents staff and our resources can answer all your questions. Don’t hesitate to give us a call at (623) 295-9890 or email us at cam@aparadiseforparents.com to know more about the services we offer. You can also fill out an online form located on our homepage. We’d be happy to assist you in your search for an assisted living facility for your loved one.
