💪 The best physical exercise for seniors is not what you think

A study conducted by the University of the Sunshine Coast followed over 120 healthy people, with an average age of 72, for six months. These participants performed regular exercise sessions in a gym, at different intensity levels, allowing scientists to observe long-term physical changes.


The results reveal that all intensity levels – high, moderate, or low – lead to a modest decrease in fat mass. In contrast, only the HIIT (high-intensity interval training) method allows for the preservation of muscle mass. Thus, the intensity of effort directly determines bodily changes.

According to experts, HIIT probably works better because it imposes more significant stress on the muscles. This stress sends a strong signal to the body to conserve muscle tissue rather than let it degrade. Concretely, the sessions involve short periods of intense effort, where breathing becomes difficult, alternated with recovery moments.

This muscle preservation proves essential with advancing age, as its decrease can reduce mobility, increase frailty, and raise the risk of chronic diseases. Furthermore, changes in body composition are associated with the development of disorders such as cardiovascular conditions or type 2 diabetes.

Published in the journal Maturitas, this research shows the need to adjust physical activity to the specific characteristics of seniors. The result of a university collaboration, it paves the way for exercise programs backed by data, aiming to support healthy aging.