Cardio is a great way to get your body moving and can promote physical and mental health. Exercise and nutrition are an essential part of a healthy lifestyle, but our requirements change with age. Let’s take a look at how cardio exercises for seniors can benefit you.
As an older adult, exercise can help you lead a healthier and happier life. According to Harvard Medical School, regular exercise improves the ability of older adults to walk, cook, eat, dress and use the toilet. If self-employment is a priority, exercise is one of the best ways to retain the independence of older adults.
Choosing low impact exercises that work with your daily life is the best way to build your own bespoke routine. Just 30 minutes of cardiovascular training five days a week can make a difference. If you have had health problems in the past, walking can be a less stressful exercise. Walk if you are not used to regular exercise, but start walking because it is gentle on your joints and a good exercise to maintain weight. Hiking is also a great place for older adults who have never done sports to get started.
Most health experts agree that exercise is sufficient for heart, brain and body for at least 150 minutes a week for the health benefits of exercise. Seniors 65 and older should do at least 2.5 hours per week of moderate aerobic exercise such as walking with a stroller. You should do 1 hour and 15 minutes of vigorous exercise such as jogging every week. Exercise can help strengthen daily motor skills and combat the symptoms of Parkinson’s disease. However, intense endurance activity puts additional strain on the joints and can cause injury.
Cardio aerobics can benefit healthy older adults, especially older adults with existing conditions such as high blood pressure and diabetes. Endurance training can help control blood pressure, increase energy, and strengthen bones. Cardiac aerobic training recruits important muscle groups, improves blood flow and increases the distribution of oxygen throughout the body. As a stimulus, it promotes heart and lung function.
Callisthenic exercises involve the whole body weight and are a great way to train strength and balance. Stretching should be done every day as it is an indispensable exercise to keep muscles in top shape. Strength-bearing endurance exercises such as walking, playing tennis, and dancing strengthen not only the heart muscles, but also the bones. If you suffer from osteoporosis, it is best to stick to low-stress forms of strength training, in which the bones are not put under too much strain. You can still train for good health if your doctor approves the boost, but you will benefit from a mix of steady-state workouts and high-intensity intervals.
Tai Chi is one of the best exercises ever conceived, because it is a low intensity sport and it has enormous benefits for balance and flexibility. The fact that it can be done in groups makes it a great place to find like-minded movement mates. Although they advocate sitting and exercise, the benefits of this exercise are numerous, both physically and cognitively. The more you do Tai Chi, the more you will work to sit upright and move freely, and the more useful the exercise will be.
Water aerobics is one of the best cardiovascular exercises for seniors. Leisure swimming is a low-intensity endurance exercise that reduces joint strain. Aqua gym exercises improve strength, flexibility, and balance with minimal strain on the body. Exercise in water is ideal for people with arthritis and other forms of joint pain because buoyancy of the water puts less strain on the joints. It also brings natural resistance, eliminating the need for strength or strength training. Resistance tubes are inexpensive and easy for all fitness levels, so this is a great way to get started.
As a rule of thumb, healthy adults over 65 should try at least 150 minutes of moderately intense cardio training each week. One minute of high-intensity exercise equals two minutes of moderate intensity. High-intensity (vigorous) cardio training brings the heart and breathing so far that it becomes difficult to speak.
Generally, most adults over the age of 70 should complete a balanced physical fitness program which includes moderate aerobic activities, strength training and balance and flexibility exercises. Low-stress aerobic activities such as hiking, swimming or cycling offer seniors over 70 an excellent endurance sport. Seniors should always consult their doctor before starting a new exercise routine.
The World Health Organization (WHO) recommends exercising for at least 150 minutes a week. This is a manageable amount, which can be divided into shorter 10- to 30-minute intervals depending on the current fitness level. Keep in mind, however, that workouts should not be shorter than 10 minutes, as it is difficult to experience the benefits in such a short time.
It does not matter whether it is water aerobics, cycling, dancing, running, speed walking or climbing stairs. A good cardio workout, even for seniors, is something you can enjoy enough every day.
Due to pre-existing conditions and reduced mobility, it is best to consult with a doctor to determine how much physical activity is appropriate.