HIIT for Healthy Aging: Big Benefits in Small Doses
- Arielle Leader, RMT, ND
- Aug 20, 2025
- 2 min read
— A tool to protect your kidneys, brain, and beyond
We all know movement matters—but in today’s fast-paced world, how we move might be just as important as how much. A newly published study from Norway sheds light on one particularly powerful form of movement: High-Intensity Interval Training (HIIT).
Over a 5-year period, older adults (ages 70–77) who engaged in supervised HIIT sessions twice weekly had a significantly lower risk of rapid kidney decline compared to those who only received general exercise advice. In fact, the HIIT group experienced 25% less risk of declining kidney function, as measured by eGFR, a key marker of kidney health.
Why might HIIT work so well?
One explanation lies in microcirculation—the flow of blood through the tiniest vessels in our body. HIIT creates short bursts of stress that demand rapid adaptation from our cardiovascular system. These high-demand intervals promote:
Greater blood flow to organs and tissues, including the kidneys and brain
Enhanced mitochondrial function (energy powerhouses of the cell)
Improved endothelial function, which keeps blood vessels responsive and healthy
These changes not only benefit kidney filtration, but also support cognitive resilience, muscle strength, and even mood regulation.
Lifestyle Meets Epigenetics
This is more than just about sweat—this is epigenetic influence in action. The stress-recovery cycles from HIIT likely stimulate gene pathways associated with repair, regeneration, and longevity. That means your daily habits are helping shape how your genes express, especially as we age.
Time Is Precious — So Use Tools Wisely
HIIT is a tool, and like any tool, it's most effective when used correctly. It's not about pushing to exhaustion, but rather creating brief, calculated periods of intensity with adequate recovery. That’s what makes HIIT so valuable—more results in less time, which is key for busy schedules and aging bodies alike.
Just 2 short sessions a week made a long-term difference in this study. It’s a reminder that you don’t need to overhaul your life—you just need the right leverage points.
Takeaway Tips:
If you’re pressed for time, HIIT can be a strategic way to boost circulation, organ function, and energy.
Start gradually: Even brisk walking intervals or incline treadmill work can count.
Personalize your plan: If you’re navigating chronic conditions or mobility limitations, work with a qualified professional to build a safe HIIT approach.
Think beyond aesthetics: These effects go deeper than weight loss—this is about brain, kidney, and metabolic resilience.
Final Thought:
Movement is medicine—but smart movement is magic.HIIT isn’t for everyone every day, but it’s a compelling example of how we can train smarter, not longer, to spark meaningful change in our biology and aging trajectory.
Dr. Arielle Leader, ND
Naturopathic Doctor | Skin, Gut & Hormone Health
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