The mental health of older adults is an important component of their overall wellbeing. There is progressive cognitive impairment, higher risk of depression and anxiety disorder, and loss of social stimulation. Aging is associated with a progressive decline in memory [1, 2]. Physical exercise has been identified as a potentially therapeutic treatment to mitigate this decline [3, 4].
In a 2019 publication in Applied Physiology, Nutrition, and Metabolism by Researchers at McMaster University, it was found that high-intensity aerobic workouts may improve memory performance in older adults [5].
In this research, 64 sedentary older adults, ages 60–88, were recruited and participated in intervention programs for 12 weeks. The participants were divided into three groups:
- High-intensity interval training (HIIT)
- Moderate-intensity continuous training (MICT)
- Stretching only (control group)
The interventions took place three times per week. After the 12-week period, a new assessment was conducted.
It was found that the HIIT group’s high-interference memory performance was significantly improved from post- to pre- exercise, and compared to the other two groups. High-interference memory is a subtype of memory function that is particularly vulnerable to age-related changes [6]. This type of memory requires the creation of distinct, non-overlapping representations to keep similar items separate and minimize interference [7].
This research is pointing to exercise as an effective intervention for dementia and cognitive decline. However, specific guidelines are not yet available, and the optimal intensity and the underlying mechanism are unclear. More study in this area is needed.
It is generally recommended for older adults to participated in at least 3-5 times per week of moderate- to vigorous-intensity aerobic exercises, and at least 2 times per week of muscular strengthening exercises targeting all major muscle groups. The specific recommendations are as follows [8]:
- Aerobic Exercise
- At least 5 days per week of moderate intensity (can talk comfortably), or at least 3 days per week of vigorous-intensity (somewhat difficult to talk).
- The duration should last 30-60 minutes/day for moderate-intensity, or 20-30 minutes/day for vigorous-intensity exercise. It may be accumulated in bouts of at least 10 minutes.
- Any type of cardio exercises that do not impose excessive orthopedic stress, such as walking, aquatic exercise, stationary bikes, etc. If tolerable, weight-bearing exercises such as walking and jogging are beneficial.
- Resistance Exercise
- At least 2 days per week.
- From light to vigorous intensity, depending on the individual’s level.
- Perform 8-10 exercises involving all major muscle groups (core muscle groups, gluteal muscles, quadriceps, hamstrings, chest and back muscles)
- Perform 1-3 sets of 8-12 repetitions for each exercise.
- Follow a progressive weight training program or weight-bearing calisthenics, stair-climbing, and other strengthening activities that use the major muscle groups.
- Flexibility Exercise
- At least 2 days per week.
- Stretch to the point to feeling tightness or slight discomfort.
- Hold stretch for 30-60 seconds.
- Use slow and controlled movements to move through joint’s range of motion and end with static stretching. Avoid ballistic movements.
References
[1] Fjell, A. M., McEvoy, L., Holland, D., Dale, A. M., Walhovd, K. B., and Initiative, A. s. D. N. 2014. What is normal in normal aging? Effects of aging, amyloid and Alzheimer’s disease on the cerebral cortex and the hippocampus. Prog. Neurobiol. 117: 20-40. doi: 10.1016/j.pneurobio.2014.02.004.
[2] Scullin, M. K., and Bliwise, D. L. 2015. Sleep, cognition, and normal aging: integrating a half century of multidisciplinary research. Perspect. Psychol. Sci. 10(1): 97-137. doi: 10.1177/1745691614556680.
[3] Bherer, L., Erickson, K. I., and Liu-Ambrose, T. 2013. A review of the effects of physical activity and exercise on cognitive and brain functions in older adults. J. Aging Res. 2013: 657508. doi: 10.1155/2013/657508.
[4] Zheng, G., Xia, R., Zhou, W., Tao, J., and Chen, L. 2016. Aerobic exercise ameliorates cognitive function in older adults with mild cognitive impairment: a systematic review and meta- analysis of randomised controlled trials. Br. J. Sports Med. 50(23): 1443-1450. doi: 10.1136/bjsports-2015-095699.
[5] Kovacevic, A., Fenesi, B., Paolucci, E., and Heisz, J.J. (2020). The effects of aerobic exercise intensity on memory in older adults. Appl. Physiol. Nutr. Metab. 45, 591–600.
[6] Stark, S. M., Stevenson, R., Wu, C., Rutledge, S., and Stark, C. E. 2015. Stability of age-related deficits in the mnemonic similarity task across task variations. Behav. Neurosci. 129(3): 257-268. doi: 10.1037/bne0000055.
[7] Yassa, M. A., and Stark, C. E. L. 2011. Pattern separation in the hippocampus. Trends Neurosci. 34(10): 515-525. doi: 10.1016/j.tins.2011.06.006.
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