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▎WuXi AppTec Content Team Editor In the past, some people would think that as they grow older, especially after entering their 60s and 70s, it seems that they are less and less suitable for exercise, and should focus on recuperation
.
But some new research evidence suggests that older adults can also benefit from physical training
.
Long-term adherence to exercise not only makes people look younger than their peers, but also helps to delay brain aging
.
▲Exercise for the elderly is more healthy for the brain (Image source: Reference [4]; Credit: Erlend Lånke Solbu/NRK/CC BY-NC-SA) In order to confirm whether exercise can make the elderly healthier and live longer, the Norwegian University of Science and Technology ( NTNU) has carried out the largest related research in the world to date: Generation 100
.
It was a randomized controlled trial that followed more than 1,500 people in their 60s and 70s
.
Among them, the elderly who were assigned to the control group followed the recommendations of the Norwegian health authorities and independently performed 30 minutes of physical activity every day; the experimental intervention group performed aerobic exercise twice a week, 1 hour each time, and regularly participated in spinning exercises.
training for a total of 5 years
.
▲The elderly who participated in the project insisted on physical training and physical activities of different intensities and forms for 5 years (Image source: Reference [5]).
The research team closely followed up these participants.
Before the project started, After 1 year, 3 years and 5 years of starting, their health status, including physical and mental power, was checked several times
.
Recently, a number of their analyses were published in academic journals, which together point out that fitness helps the brain, and that good physical fitness is an important prerequisite for maintaining good brain function in the elderly.
.
Preventing Cognitive Impairment This research paper, published in Sports Medicine, highlights that consistent exercise can help prevent mild cognitive impairment (MCI), which is considered a precursor to Alzheimer's disease.
stage
.
The researchers assessed the changes in physical fitness of the participants before and after 5 years through maximal oxygen uptake (VO2max), which can well reflect cardiorespiratory function
.
Five years later, the researchers used the Montreal Cognitive Assessment Scale (MoCA) to measure the participants' cognitive functions, including short-term memory, executive function, and spatial navigation
.
"Mild cognitive impairment can lead to dementia
.
Participants with greater physical fitness were less likely to develop mild cognitive impairment during the five-year study period,
"
noted Dr.
Ekaterina Zotcheva, who participated in the study
.
"Older men and women who maintained or improved their physical fitness had better brain health than those who declined
.
" Brain shrinkage was lower than expected Another research paper looked at the effects of exercise interventions from a structural brain perspective
.
A total of 105 participants underwent neuroimaging
.
Using magnetic resonance (MRI) scans, the researchers were able to compare how the participants' brain volume, the thickness of their cerebral cortex, changed throughout the study period
.
The cerebral cortex is responsible for some key cognitive functions such as attention, the ability to make choices, working memory, abstract thinking, and more
.
This part of the brain thins with age, and thinning in different regions is also associated with different types of dementia, such as frontotemporal dementia
.
The analysis showed that older people with stronger cardiorespiratory fitness had a lower rate of cerebral cortex atrophy over the 5-year period
.
"Participants who were in good physical condition at the start of the study still had a relatively thicker cerebral cortex after one, three and five years compared to those with lower VO2 max,
"
said study leader Professor Asta Håberg.
.
"But we didn't find any effect of increased training during the study period
.
" Analysis of brain shrinkage also showed that some structures within the brain, such as the hippocampus and thalamus, shrunk to a greater extent in participants who performed high-intensity and moderate-intensity training.
greater than in the control group who were physically active on their own
.
"But we want to stress that everyone who participated in the Generation 100 program, regardless of the form of physical activity, had less brain shrinkage than would be expected from their 70-something peers, " added Professor Håberg
.
There is no limit to the form, and strengthening physical fitness is the key.
According to the design of the Generation 100 study, half of the participants in the experimental intervention group performed high-intensity interval training (HIIT), half of the participants in the moderate-intensity exercise training (MICT), and regularly participated in specialized fitness classes; The control group chose the form of physical activity at will, such as walking, swimming, skiing, cycling, etc.
So the researchers also compared the relationship between the type of exercise and brain health in older adults .
The researchers found that the benefits of specially organized training sessions were greater for older men than for older women, and were more helpful in reducing the risk of mild cognitive impairment and maintaining better cognitive function .
"But in general, increasing physical fitness through exercise is the more important factor, with or without classes, " Dr Zotcheva said .
.
Another research paper led by Professor Håberg also analyzed cognitive function and found that participants with better physical ability responded faster, and as physical fitness increased, the short-term memory of the elderly improved
.
"It's also worth noting that five years later, participants aged 70-77 had overall maintained the level of cognitive performance at the start of the program, and their performance on certain tests improved during the study period, " says Professor Håberg
.
"These results illustrate that maintaining good physical condition is important for
maintaining good brain function, as in the Generation 100 study participants.
Benefits can be provided by enhancing physical fitness .
As for what form of exercise to choose, the researchers offer their advice: "There are different paths to get there, the most important thing is to find something you enjoy and stick to it for the long haul .
Whether it's for health maintenance or health promotion, you should Exercise regularly to get yourself the kind of sweaty and panting .
"Reference: [1] Zotcheva, E.
, et al.
, (2021).
Effects of 5 Years Aerobic Exercise on Cognition in Older Adults: The Generation 100 Study: A Randomized Controlled Trial.
Sports Medicine.
Doi: https:/ /doi.
org/10.
1007/s40279-021-01608-5[2] Sokolowski, DR, et al.
, (2021).
5 Years of Exercise Intervention Did Not Benefit Cognition Compared to the Physical Activity Guidelines in Older Adults, but Higher Cardiorespiratory Fitness Did.
A Generation 100 Substudy.
Frontiers in Aging Neuroscience.
Doi: https://doi.
org/10.
3389/fnagi.
2021.
742587[3] Pani, J.
, et al.
, (2021).
Effect of 5 Years of Exercise Intervention at Different Intensities on Brain Structure in Older Adults from the General Population: A Generation 100 Substudy.
Clinical Interventions in Aging, 16, 1485-1501.
Doi: https://doi.
org/10.
2147/CIA.
S318679[4] Older people in good shape have fitter brains.
Retrieved Feb.
15, 2022 from https://norwegianscitechnews.
com/2022/02/older-people-in-good-shape-have-fitter-brains/[5 ] Generation 100: Does exercise make older adults live longer? Retrieved Feb.
15, 2022 from https://
.
But some new research evidence suggests that older adults can also benefit from physical training
.
Long-term adherence to exercise not only makes people look younger than their peers, but also helps to delay brain aging
.
▲Exercise for the elderly is more healthy for the brain (Image source: Reference [4]; Credit: Erlend Lånke Solbu/NRK/CC BY-NC-SA) In order to confirm whether exercise can make the elderly healthier and live longer, the Norwegian University of Science and Technology ( NTNU) has carried out the largest related research in the world to date: Generation 100
.
It was a randomized controlled trial that followed more than 1,500 people in their 60s and 70s
.
Among them, the elderly who were assigned to the control group followed the recommendations of the Norwegian health authorities and independently performed 30 minutes of physical activity every day; the experimental intervention group performed aerobic exercise twice a week, 1 hour each time, and regularly participated in spinning exercises.
training for a total of 5 years
.
▲The elderly who participated in the project insisted on physical training and physical activities of different intensities and forms for 5 years (Image source: Reference [5]).
The research team closely followed up these participants.
Before the project started, After 1 year, 3 years and 5 years of starting, their health status, including physical and mental power, was checked several times
.
Recently, a number of their analyses were published in academic journals, which together point out that fitness helps the brain, and that good physical fitness is an important prerequisite for maintaining good brain function in the elderly.
.
Preventing Cognitive Impairment This research paper, published in Sports Medicine, highlights that consistent exercise can help prevent mild cognitive impairment (MCI), which is considered a precursor to Alzheimer's disease.
stage
.
The researchers assessed the changes in physical fitness of the participants before and after 5 years through maximal oxygen uptake (VO2max), which can well reflect cardiorespiratory function
.
Five years later, the researchers used the Montreal Cognitive Assessment Scale (MoCA) to measure the participants' cognitive functions, including short-term memory, executive function, and spatial navigation
.
"Mild cognitive impairment can lead to dementia
.
Participants with greater physical fitness were less likely to develop mild cognitive impairment during the five-year study period,
"
noted Dr.
Ekaterina Zotcheva, who participated in the study
.
"Older men and women who maintained or improved their physical fitness had better brain health than those who declined
.
" Brain shrinkage was lower than expected Another research paper looked at the effects of exercise interventions from a structural brain perspective
.
A total of 105 participants underwent neuroimaging
.
Using magnetic resonance (MRI) scans, the researchers were able to compare how the participants' brain volume, the thickness of their cerebral cortex, changed throughout the study period
.
The cerebral cortex is responsible for some key cognitive functions such as attention, the ability to make choices, working memory, abstract thinking, and more
.
This part of the brain thins with age, and thinning in different regions is also associated with different types of dementia, such as frontotemporal dementia
.
The analysis showed that older people with stronger cardiorespiratory fitness had a lower rate of cerebral cortex atrophy over the 5-year period
.
"Participants who were in good physical condition at the start of the study still had a relatively thicker cerebral cortex after one, three and five years compared to those with lower VO2 max,
"
said study leader Professor Asta Håberg.
.
"But we didn't find any effect of increased training during the study period
.
" Analysis of brain shrinkage also showed that some structures within the brain, such as the hippocampus and thalamus, shrunk to a greater extent in participants who performed high-intensity and moderate-intensity training.
greater than in the control group who were physically active on their own
.
"But we want to stress that everyone who participated in the Generation 100 program, regardless of the form of physical activity, had less brain shrinkage than would be expected from their 70-something peers, " added Professor Håberg
.
There is no limit to the form, and strengthening physical fitness is the key.
According to the design of the Generation 100 study, half of the participants in the experimental intervention group performed high-intensity interval training (HIIT), half of the participants in the moderate-intensity exercise training (MICT), and regularly participated in specialized fitness classes; The control group chose the form of physical activity at will, such as walking, swimming, skiing, cycling, etc.
So the researchers also compared the relationship between the type of exercise and brain health in older adults .
The researchers found that the benefits of specially organized training sessions were greater for older men than for older women, and were more helpful in reducing the risk of mild cognitive impairment and maintaining better cognitive function .
"But in general, increasing physical fitness through exercise is the more important factor, with or without classes, " Dr Zotcheva said .
.
Another research paper led by Professor Håberg also analyzed cognitive function and found that participants with better physical ability responded faster, and as physical fitness increased, the short-term memory of the elderly improved
.
"It's also worth noting that five years later, participants aged 70-77 had overall maintained the level of cognitive performance at the start of the program, and their performance on certain tests improved during the study period, " says Professor Håberg
.
"These results illustrate that maintaining good physical condition is important for
maintaining good brain function, as in the Generation 100 study participants.
Benefits can be provided by enhancing physical fitness .
As for what form of exercise to choose, the researchers offer their advice: "There are different paths to get there, the most important thing is to find something you enjoy and stick to it for the long haul .
Whether it's for health maintenance or health promotion, you should Exercise regularly to get yourself the kind of sweaty and panting .
"Reference: [1] Zotcheva, E.
, et al.
, (2021).
Effects of 5 Years Aerobic Exercise on Cognition in Older Adults: The Generation 100 Study: A Randomized Controlled Trial.
Sports Medicine.
Doi: https:/ /doi.
org/10.
1007/s40279-021-01608-5[2] Sokolowski, DR, et al.
, (2021).
5 Years of Exercise Intervention Did Not Benefit Cognition Compared to the Physical Activity Guidelines in Older Adults, but Higher Cardiorespiratory Fitness Did.
A Generation 100 Substudy.
Frontiers in Aging Neuroscience.
Doi: https://doi.
org/10.
3389/fnagi.
2021.
742587[3] Pani, J.
, et al.
, (2021).
Effect of 5 Years of Exercise Intervention at Different Intensities on Brain Structure in Older Adults from the General Population: A Generation 100 Substudy.
Clinical Interventions in Aging, 16, 1485-1501.
Doi: https://doi.
org/10.
2147/CIA.
S318679[4] Older people in good shape have fitter brains.
Retrieved Feb.
15, 2022 from https://norwegianscitechnews.
com/2022/02/older-people-in-good-shape-have-fitter-brains/[5 ] Generation 100: Does exercise make older adults live longer? Retrieved Feb.
15, 2022 from https://
