Exercises That Help Seniors Burn Fat Without Losing Muscle Mass
Exercise may help seniors reduce fat while preserving muscle.
A new study suggests that high-intensity interval training (HIIT) may be one of the most effective exercises for older adults to reduce body fat while preserving muscle mass, offering important insights into healthy ageing and physical fitness. The findings are particularly relevant as ageing naturally leads to a decline in muscle strength along with an increase in body fat, a combination that can affect mobility, balance and overall health.
The research, conducted by scientists at the University of the Sunshine Coast (UniSC), found that while different forms of exercise helped reduce fat levels, only HIIT was able to maintain muscle mass at the same time. The study highlights the importance of focusing on body composition—fat versus muscle—rather than weight alone when assessing health outcomes in older adults.
The study, published in the journal Maturitas, involved 123 healthy participants aged between 65 and 85 years, with an average age of around 72. They were divided into three groups performing low-intensity, moderate-intensity and high-intensity interval training. Each group exercised for 45 minutes per session, three times a week, over a six-month period.
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Researchers observed that all groups experienced some reduction in body fat, but only the HIIT group successfully maintained lean muscle mass. The moderate-intensity group showed a slight decline in muscle despite fat loss, while the low-intensity group recorded more modest overall improvements. The results suggest that exercise intensity plays a key role in determining how the body composition of older adults changes over time.
HIIT involves short bursts of intense physical activity followed by brief recovery periods, such as fast walking, cycling or stair climbing alternated with slower recovery phases. Experts believe this pattern places greater stress on muscles, which may help signal the body to preserve muscle tissue while still burning fat effectively. However, researchers also noted that moderate and low-intensity exercises still offered meaningful health benefits.
While the findings are encouraging, experts caution that HIIT may not be suitable for everyone, especially older adults with heart conditions or joint issues, who should consult a doctor before starting such programmes. They emphasise that any form of regular physical activity is beneficial, and the most important factor is choosing an exercise routine that is safe, sustainable and enjoyable over the long term.
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