The form of exercise that works best for older women

Many women aim to lead a long and healthy life, often incorporating regular exercise into their health plans. But with so many options available, how do you choose the best plan for you? Now, scientists in Europe are highlighting one high-impact exercise activity that they say is essential for older women.

As part of a study published in the European Journal of Preventive Cardiology, researchers found that a combination of High Intensity Interval Training (HIIT)  and strength training improved health outcomes compared to strength training or moderate-intensity aerobic training alone.

HIIT is a type of workout that involves short bursts of super-intense exercise with periods of rest or lower intensity exercise in between and has been shown to boost metabolism and improve strength.

While previous studies had found that HIIT had a favourable effect for both men and women, the research team looked at outcomes for low-economic women.

The researchers separated 92 older women into three exercise groups and recorded their progress over nine months.

One group did the HIIT program combined with resistance training, the second group did moderate-intensity aerobic training blended with resistance and the third group did strength training on its own.

Though each group saw reduced body measurements from regular exercise, those in the HIIT program recorded more substantial and longer-lasting outcomes. This is significant, as hormonal changes from menopause can contribute to weight gain—especially in the midsection, which is linked to heart issues.

Participants also experienced lowered systolic blood pressure and reduced arterial stiffness, with these benefits lasting for three months post-training in the HIIT group.

While HIIT can seem intimidating, experts emphasise that it requires only short bursts of intense activity followed by frequent breaks, making it more manageable than it may appear.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.