According to the National Institutes of Health, only about one-quarter of older Americans regularly get moderate- or light-intensity aerobic exercise. As we age, exercise is something that can become more difficult. The recreation we participated in early in life may not be safe workouts for seniors.
However, getting regular exercise is even more important as people get older. The good news is that there are plenty of cardio workouts that can help you achieve the same health benefits without the risk of overexertion or injury.
Below are some of the top cardio workouts for seniors. Keep reading to learn more about the distinct health advantages of each. The information below can help you determine which ones might be right for your regular workout routine.
Walking
One of the simplest and most effective–yet most overlooked–ways to get exercise is walking. Only 30 minutes a day can improve cardiovascular fitness, bone strength, and muscle endurance. It can greatly reduce your risk of developing heart disease, type-2 diabetes, osteoporosis, and certain types of cancers.
If you are unable to walk for 30 minutes straight, don’t worry: the benefits listed above can be cumulative. Two 15-minute or three 10-minute walks at your convenience can achieve the same results.
An added benefit of walking is that it is free. It requires no special equipment (other than some supportive shoes) or gym membership. You also need no special training or instruction to do it.
Finally, walking is low-impact. So, it is a great option for almost anyone, including people with arthritis or other joint issues.
Swimming
Swimming is one of the best full-body workouts you can get with minimal impact and stress on joints. Swimming engages many different muscle groups, which can help increase strength in different parts of the body.
Swimming also can improve cardiovascular health through aerobic exercise. This can help lower blood pressure and aid in managing cholesterol levels. Also, the body’s natural buoyancy helps support the body, so workouts can be as easy or as strenuous as the individual swimmer prefers.
Swimming also is a great way to improve lung capacity and respiratory efficiency. It can reduce stress and help balance and coordination.
Adapted pool exercises can be a useful tool for recovery from injury or surgery. They also can be a good way to get in exercise when rehab prohibits other activities.
Elliptical Trainers
Elliptical trainers also offer low-impact workouts for seniors that are a good alternative to other sports. They mimic the benefits of running or walking, with very little strain.
Ellipticals also have a very low risk of injury. That makes them especially useful for people who have experienced ankle, knee, hip, or back issues.
Elliptical trainers are easy to use. It is simple to adjust the intensity, so almost anyone can benefit from them. Also, they are indoors, which makes them a great alternative to other outdoor activities during very cold, hot, or rainy weather.
They can improve cardiovascular and respiratory health and can aid in weight management. Elliptical trainers mainly work the lower body, but most have handlebars that allow some upper-body movement as well.
Aerobics
Aerobics is a fantastic cardio exercise for elderly adults. Low-impact aerobics can be particularly beneficial for anyone who has joint or mobility issues.
Besides getting the blood pumping and improving cardiovascular health, aerobics enhances joint mobility and flexibility. It also is a weight-bearing exercise, so it can improve bone health, as well as balance and coordination. Consistent aerobic exercises can help elevate energy levels and aid in weight management.
Since aerobics is usually done in a class setting, it has the added benefit of providing social engagement. This can improve mood, well-being, and mental health. Also, you can choose between advanced and beginner cardio routines.
Yoga, Tai Chi, and Qigong
Eastern practices that integrate mindfulness into exercise have become widely popular over the last few decades. These include
- Yoga
- Tai chi
- Qigong
These are all ancient meditative practices. Yoga combines breathing techniques with poses that can help practitioners lower stress and improve strength, mobility, and balance.
Qigong is an ancient Chinese practice that uses both active and passive movements to promote relaxation and focus. It comes from two Chinese words: “qi” meaning “life energy” and “gong” meaning “practice.”
Tai chi is considered the active or dynamic form of qigong. It involves a series of standing movements that flow from one move to the next.
All these exercises can help promote relaxation, improve strength and balance, and have a very low impact on the joints and muscles.
They also are very adaptable. For instance, there are versions of yoga and qigong that can be done while seated. That option can be extremely useful for people who cannot stand or have difficulty doing so for long periods.
Dancing
Perhaps one of the most overlooked cardio workouts for seniors is dancing. Dancing is a form of aerobic exercise that can improve circulation and strengthen cardiovascular health. It can enhance respiratory and bone health, and help with improved balance.
Learning to dance has the added benefit of stimulating brain activity and improving cognitive function. It can be on par with many attention, memory, or problem-solving activities.
Dancing can be very enjoyable as well. Like a few other items on this list, it can provide opportunities for social engagement. This, along with the release of endorphins, can improve mood and overall mental well-being.
Dance classes are good for couples but can be done independently as well. There also are many options, so seniors can choose from square, ballroom, salsa, line dancing, or others, based on their level of mobility and personal preferences.
Learn More About Cardio Workouts for Seniors
Now that you know some of the best cardio workouts for seniors, you can determine which is best for you. Making it part of your routine is one of the best things you can do to promote weight control and healthy respiratory and cardiovascular health.
Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area.