Staying physically active is a key component of preserving function and health. Regularly doing cardiovascular exercise, performing strength training exercises, and working on your balance and flexibility are all important.
Just remember before trying a new workout or activity (or any of the workouts mentioned below), it’s a good idea to check with your doctor if it’s appropriate for your health status and ability, particularly if you have a health issue or disease that might interfere with your ability to safely exercise.
Improve Cardiovascular Health
The benefits of aerobic exercise for those over 70 are plentiful. Physical activity reduces the risk of heart disease, which is the primary cause of death for both men and women in the United States.
It also lowers your risk of diabetes, arthritis, dementia, and depression; and helps boost sleep and mood.
The U.S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous aerobic exercise each week.
For even greater benefits, you should aim for 300 minutes of moderate-intensity or 150 minutes of vigorous-intensity exercise weekly.
Moderate-intensity activities include walking briskly, ballroom dancing, and water aerobics; vigorous activities include jogging, running, swimming laps, and jumping rope.
There is no single best type of aerobic workout for older adults. The best aerobic activities are ones that you enjoy doing and want to engage in regularly.
Here are some options.
Walk or Run
Walking is one of the most accessible types of aerobic exercise for people of all ages. Lace up your sneakers and go.
The many benefits of walking include:
Improved circulation
Stronger bones and healthier joints
A longer life
A brighter mood
Improved sleep
Stronger muscles
Easier weight maintenance or loss
Protection against cognitive decline
Improved breathing
For the best results, walk for at least 20 to 30 minutes at a time at a brisk pace that raises your heart rate and makes you break a light sweat.
When you’re ready for a little more challenge, up your pace to a jog or run. Running offers all the same benefits of walking, but it burns more calories and can further increase your cardiovascular fitness level. You can also do a mix of fast-paced walking and jogging or running.
Ride a Bicyle
Cycling offers many of the same benefits as walking and jogging, including healthier bones and joints and improved cardiovascular fitness.
Cycling is also great for building leg strength.
Cycling is especially beneficial for people with age-related stiffness or joint pain, because it leads to less impact on your joints.
Use a Cardio Machine at the Gym
If you prefer to exercise indoors and have access to a gym, you have plenty of options. Most gyms provide stationary bikes and treadmills. There may also be elliptical machines, stair climbers, and rowing machines. All of these provide excellent cardiovascular workouts that offer similar benefits as walking, running, or cycling outdoors.
