7. Dial Up the Intensity, Dial Down the Time

The second strategy to unlocking your fitness potential is to dial up the intensity, dial down the time on exercise. In chapter 3, we looked at research confirming higher-intensity exercise is safe and more effective than traditional exercise for older adults, despite its substantially lower time commitment. But the benefits of dialing up the intensity and dialing down the time don’t end there; research also shows that multiple short bouts (six minutes or less) of higher-intensity exercise spread throughout the day are more effective than a single longer bout of exercise. 24

This means you get better results from exercising for 6 minutes twice daily than from 12 minutes once daily. The total time commitment is the same for both routines, but the multiple short bouts of exercise are more effective, probably because you’re able to maintain a higher intensity during your workout.

Studies also show that, given the choice between working at a higher intensity for a shorter period of time or working at a lower intensity for longer, older adults more likely will be consistent with the former than the latter. 25 Being consistent with exercise is one of the most important things you need to do to get results. It’s also one of the hardest. So having an exercise program that older adults more likely will stick with, despite the increased difficulty, is critical.

There’s an added benefit to these short periods of activity: it’s been my experience that shorter bouts of higher-intensity exercise result in less wear and tear on the body. Higher-intensity programs require fewer repetitions of movements to achieve similar benefits compared with lower-intensity programs. This means you reduce the wear and tear effects on your body, which decreases the risk of overuse, injury, and pain.

You have seen the many reasons why dialing up the intensity, dialing down the time on exercise is ideal for older adults.

Key Takeaways

• You get better results exercising for 6 minutes twice daily than with 12 minutes once daily. The total time commitment is the same for both routines, but the multiple short bouts of exercise are more effective, probably because you can maintain a higher-intensity level during your workout.
• Studies show that given the choice between working at a higher intensity for a shorter period of time and working at a lower intensity for longer, older adults more likely will be consistent with the former than the latter.
• Shorter bouts of higher-intensity exercise produce less bodily wear and tear. Higher-intensity programs require fewer movement repetitions to achieve similar benefits compared with lower-intensity programs, so they are less likely to result in overuse, injury, and pain.

Action Steps

• Has being consistent with exercise been a challenge for you in the past? If so, do you think you would be more consistent if the exercise was at a higher intensity but for a much shorter period of time?
• If you’re a family member or a caregiver for an older adult you’d like to help with exercise, share the information you’ve learned in this chapter with them.