High-intensity Interval Training Promotes Healthy Aging

May 4

The health benefits of exercise are well-established for people of all ages. The benefits from eating healthy and having a proper exercise routine are also well-established. However, only recently has research been conducted about which type of exercise best counters the aging process in older adults. Last year, a study published in Cell Metabolism by researchers from the Mayo Clinic suggested the answer may be high-intensity interval training (HIIT). HIIT alternates short bursts of intense aerobic activity such as biking or walking with short periods of easing up on the same activity. This type of exercise method avoids the risk of injuries associated with non-stop, repetitive activity. Compared to other types of exercise, it appears to be dramatically more effective at boosting the activity of aging cells and even reversing age-related cellular damage. This exercise also led to improved insulin sensitivity, which is associated with a reduced risk of diabetes.Most experts agree that many older adults can participate in an age-appropriate high-intensity interval training program that takes into account their physical limitations. Older adults are more likely to have an underlying health issue such as osteoporosis, arthritis, diabetes, hypertension or a history heart disease, heart attack, or stroke. So, it’s essential to consult with a primary care provider and take a cardio-stress test before beginning a new exercise program, especially one that involves vigorous activity.Of course, there are other things to keep in mind before starting an HIIT regimen:

Slower recovery: As we get older, our ability to recover from workouts is a lot slower. If you put your body through too much, without careful consideration of the ability to recover, you may end up doing more damage.
More general aches and pain: With age comes more wisdom, but also more aches and pain–such is a sad fact of life.
Make sure you’re cleared by your doctor.
Warm-ups are important no matter who you are, but this is especially true with an older population. You need to get the muscles, joints, and heart prepared for the workout that you are about to do.
There is nothing wrong with a rest period. You are not going to be able to train as hard as a younger person. Rest when you need to.
It’s always better to start too easy than to go too hard and face the consequences. You can always up the intensity, but you cannot easily undo a muscle strain.
Use common sense. If something hurts or makes you feel uncomfortable, simply don’t do it.
Most importantly, consult a professional personal trainer to get you on the right track.

With a properly established exercise program you may be able to extend your life-span and feel better while living that life. Keeping yourself active both physically and socially may help you prolong your life expectancy and allow you to have a more productive life.

Amelia Crotwell, JD

Amelia Crotwell, founder and managing partner at Elder Law of East Tennessee, has guided families through long-term care and special needs challenges for nearly two decades. Specializing in Life Care Planning and special needs trusts, Amelia also collaborates across all areas of elder law, including wills, trusts, Medicare, Medicaid, probate, and veterans benefits planning. Certified as an Elder Law Attorney since 2011, she is president-elect of the Life Care Planning Law Firms Association and co-chair of their strategic planning committee. Amelia is deeply involved in the Special Needs Alliance and a prominent member of the National Academy of Elder Law Attorneys. She played a key role in founding the Tennessee chapter of NAELA, serving as its first president. A member of the Tennessee Bar Association and past chair of its Elder Law Section Executive Council, Amelia also dedicates time to pro bono work and community education. She earned her J.D., summa cum laude, from the University of Tennessee College of Law and teaches Elder Law there as an adjunct professor since 2018.