Researchers at Umeå University discovered that high‑intensity exercise can lower blood pressure in untrained older adults to a degree comparable with moderate exercise, while requiring only half the time commitment. This finding was reported in a study within the Journals of Gerontology: Series A.
High‑intensity interval training (HIIT) cycles between short bursts of vigorous effort and longer periods of moderate activity. Although early results in younger populations looked promising, high‑quality evidence for HIIT among older adults has been limited.
In a recent study, scientists tailored HIIT for seniors. The trial included 68 adults aged older than 60 who did not engage in regular exercise. Half of the participants followed a moderate‑intensity regimen for 40 minutes per session. The other half completed HIIT sessions for 20 minutes. All participants used exercise bikes and underwent a cardiology screening before beginning the program.
Following 12 weeks of training twice weekly, researchers assessed the outcomes. Both groups showed reductions in blood pressure and improvements in endurance. Notably, the HIIT group demonstrated gains in muscle strength and working memory as well, despite the shorter training duration. These results suggest that shorter, intense workouts may deliver meaningful cardiovascular and cognitive benefits for older adults without extending workout time. Further research will help confirm long‑term safety and effectiveness in diverse populations, but the current findings align with a growing interest in optimizing exercise prescriptions for aging bodies. The evidence comes from a study reported in Journals of Gerontology: Series A with attribution to the original investigators.