New study reveals one specific type of exercise that can reduce dementia risk, improve cognitive power

Groundbreaking new research released this month has revealed one specific kind of exercise regime could improve brain function in older adults for up to five years from a six month burst of activity.

I couldn't be more excited about today’s podcast. We all know that dementia is the second leading cause of death in Australia and is rapidly approaching the number one spot. And that most people in the second half of life start to worry about their cognition, knowing it is directly tied to our quality of life.

In this episode, I chat with Dr. Daniel Blackmore, Research Fellow at the Queensland Brain Institute and one of the leaders behind a groundbreaking new study released just two weeks ago. This study shows that a specific type of exercise—high-intensity interval training (HIIT) on a walking machine—can improve your brain’s cognitive function and reduce your risk of dementia for up to five years, after just a six-month burst of activity.

This research could fundamentally shift why we exercise in our Prime Time—from focusing on weight management and mobility to boosting our cognitive power.

Today, we dive into the science behind this discovery, and what we can all take away from the research and apply to our own lives - if we dare.

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Key Highlights

• A groundbreaking study conducted by the University of Queensland has unveiled the remarkable potential of high-intensity interval training (HIIT) in safeguarding against dementia and boosting brain function for an extended period of up to five years.

• The study, led by the Dr. Dan Blackmore, recruited a cohort of healthy adults within the age range of 65 to 85 years and studied them for five years, with three different programs of exercise monitored.

• The study's noteworthy findings indicate that HIIT which was tested in a rigorously managed form, through walking at elevation on a treadmill to take the heart rate to 85-90% of the maximum for each individual, can profoundly impact the brain, facilitating enhanced connectivity among various brain regions within participants. These findings were meticulously measured using MRI.

• Several circulating factors present within the bloodstream, such as proteins and hormones, including brain-derived neurotrophic factor (BDNF) and insulin-like growth factor-1 (IGF-1), are believed to play a pivotal role in mediating the favorable effects of HIIT on brain health.

• Engaging in regular HIIT exercise during the second half of life holds paramount importance in preserving optimal brain health and cognitive function. The benefits of HIIT are not fleeting, as they persist for at least five years after the intervention has concluded.

• This research leads researchers to want to consider that exercise clearly has dual benefits, contributing not only to physical well-being but also to robust cognitive health.

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From Bec’s Desk

It seems my story in the Sydney Morning Herald and The Age last weekend called “Why you should think twice about retiring early” really hit a nerve among Primetimers, and it’s been a subject of some excellent talkback radio shows this week on ABC Sydney and ABC Perth. I feel like I’ve been talking about midlife gap years all week long - and It’s making me want one - one day! I’ve got to do some saving first. But I’m certainly inspired to have one.

I’m currently writing my next book, called Prime Time. It’s a new guidebook for modern midlife and all the years before full retirement. As I write all the lessons and how-tos, I’m starting to want to tell some cool real life stories from people who have budgeted, planned and started to explore living a more purpose-filled or lifestyle-filled life before they’ve fully retired. I know there’s so many of you doing this in many different ways already. And I want to tell your stories throughout the book and interview you to get the good bits. So, can I ask you to pitch me your Prime Time story for inclusion in the book? I’ve included a form here you can pitch to me on.

It’s your last chance to get 25% off on the upcoming How to Have an Epic Retirement Flagship Course - the earlybird price offer closes in just days. Our next course kicks off on the 8th August and loads of people have booked in.

• You can find out more here.

• And you can book your place here.

And finally, thanks for your lovely podcast reviews! We’re absolutely thrilled to read the feedback. Please, keep on leaving nice reviews and keep sending in your letters too (to bec@primetimers.net). I am loving responding to them.

Cheers, and until next week ‘Make your Prime Time count!’