FORGET going for a swim or gentle stroll: pumping iron - and breaking a sweat - is the key to healthy brain ageing. High-intensity weightlifting, along with with moderate to vigorous aerobic exercise, could help in the fight against dementia according to Sydney geriatrician Maria Faitarone Singh.
But Professor Fiatarone Singh, one of the world's leading experts in exercise and healthy ageing, says just "being a bit more active" is not enough.
"Gentle exercise for seniors has not been shown to give any protection against dementia," she said.
Professor Fiatarone Singh, who will be a guest speaker at the free Kick Start Healthy Ageing seminar in Sydney next month, led a recent landmark University of Sydney study into how resistance training can improve the mental abilities of older people with mild cognitive impairment.
The professor now recommends doing some high intensity weightlifting exercises two days a week or three days of moderate intensity aerobic exercise.
"In random controlled tests these two kinds of exercise have been shown most convincingly to improve cognitive function and/or brain morphology," she said.
"We know weight training stimulates hormones that make muscles grow, and it's possible these hormones are also having similar benefits for brain function."
But Professor Fiatarone Singh said the workouts should be a challenge.
"I'm talking about robust exercise. You should be huffing and puffing and feel exerted. Weights should feel heavy and you should feel like you're pushing yourself.
"Lower doses and intensities of exercise have not been shown to improve cognition or brain morphology in random controlled tests."
As a guide, she said when weight training to see maximum benefit you should work at about 80 per cent of peak capacity for that muscle group.
"For example, if you can lift 10kg, you work out with eight. As soon as eight no longer feels 'hard to lift' you increase the weight."
While Professor Fiatarone Singh said it was a worry that only 15 per cent of Australians meet the guidelines for weight training and aerobic exercise, it was never too late to start.
"It is a problem, and unfortunately there is a misconception about what kinds of exercise is proven to be beneficial to older people.
"But master athletes are a great example that it is never too late to start lifting weights and doing robust exercise. These athletes teach us why age is no barrier to being fit."
Following on from her team's research, published last year, Professor Fiatarone Singh and the team at the University of Sydney Faculty of Health Sciences is now setting up a trial of an eHealth targeted weight-training exercise program for older people living at home with dementia.
The strength and balance training program will be delivered via Skype and Facetime to carers and people with dementia.
"We are in the process of setting this up and will soon be looking for trial volunteers," she said of the program, which will also deliver mindfulness training for caregivers.
Professor Fiatarone Singh will be presenting a talk called Let's Get Physical at the free Kick Start Healthy Ageing expo at Souths Juniors in Anzac Parade, Kingsford, NSW, on November 9.
Other key speakers at the forum, organised by the Aged Care Psychiatry Services at the Prince of Wales Hospital and University of NSW Centre for Healthy Brain Ageing, include Scientia Professor Henry Brodaty and Professor Sharon Naismith.
There will also be the chance to engage in a short Move it Or Lose It physical session with physical education teacher Craig Douglass.
Bookings are essential on (02) 9382-3753.