The HIIT-Brain Connection

While all exercise benefits the body and the mind, some workouts may be better for our brains than others.

Research shows that high-intensity interval training (HIIT)—a workout that alternates short bursts of exercise with rest—may be the best way to prevent cognitive decline.

In a 2024 study, participants aged 65 to 85 were divided into three groups who engaged in:

• Low-intensity activities, such as stretching, for 30 minutes.
• Moderate-intensity exercise, such as walking briskly on a treadmill, for thirty minutes.
• 4-minute HIIT exercise bursts with 3-minute breaks between sets.

Those who participated in HIIT exercises scored higher on memory tests and had less brain shrinkage in the area that controls spatial learning and emotional processing.

High-intensity interval training also lowers blood pressure, decreases inflammation and repairs neurons.

Some beginner HIIT exercises to consider are:

Bicycle Crunches. Lie on your back and imagine you’re pedaling a bike. Bring your right elbow toward your left knee while keeping your right leg extended. Then, switch sides.

Burpees. Drop into a squat and place your hands on the floor. Kick your feet back until you’re in a push-up position. Then, jump your feet toward your hands before leaping into the air with your arms up.

Jumping Jacks. Stand with your feet together and your arms at your sides. Jump up, spread your legs past shoulder width and clap your hands over your head.

Mountain Climbers. Start in a plank or push-up position. Quickly pull one knee toward your chest while keeping the other leg extended. Then, switch sides. It should almost look like you are running parallel to the floor.

Shoulder Taps. Get into a push-up position, then lift your right hand to tap your left shoulder. Put your hand back down, then switch sides and touch your left hand to your right shoulder.

Sprints. Find a flat surface and run as fast as you can, pumping your arms and lifting your knees high.

If you’ve never done HIIT, or it’s been a while since you’ve exercised, the National Academy of Sports Medicine suggests these workout stages:

• Stage 1 - Use a 1:3 ratio. That means you rest three times as long as you exercise. Example: Do jumping jacks for 10 seconds, then rest for 30 seconds.
• Stage 2 - Use a 1:2 ratio. That means you rest twice as long as you exercise. Example: Do 20 seconds of mountain climbers, then rest for 40 seconds.
• Stage 3 - Use a 1:1 ratio. That means you rest as long as you exercise. Example: Sprint for 30 seconds, then rest for 30 seconds.

Remember, you can always start small, then gradually increase your reps and the length of your workouts. Just don’t forget to check with your doctor before starting a new exercise regimen.

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