Adherence

Five years of supervised high-intensity interval training (HIIT) in older adults (70-77 years) shows a non-significant trend toward reduced all-cause mortality compared to following national physical activity guidelines, whereas moderate-intensity continuous training (MICT) showed no benefit and potentially increased risk.

If you are in your 70s, simply following general activity guidelines (like daily walking) may not be enough to maximize your lifespan. Incorporating high-intensity intervals (like 4 minutes of hard effort repeated 4 times, twice a week) under supervision shows a promising trend toward lower mortality compared to moderate activity alone. However, the study was not large enough to prove this statistically, so consistency and safety are key.