Cardiovascular Exercises For Elderly


 Low Intensity Exercises

Low-intensity exercises only slightly increase your heart and breathing rate, and are suitable for older adults with a range of medical conditions that make exertion particularly difficult or dangerous. The most standard low-intensity cardio activity is walking. Walking at a slow pace during standard activities, such as shopping, counts toward your weekly goal. If your health and stamina improve, you might consider increasing the pace or length of your walks. Recreational swimming is another low-intensity cardio exercise that reduces joint strain. Low-impact water aerobics classes may also be available at a local facility like a gym or recreation center.[1]

Moderate-Intensity Exercises

More moderate-intensity exercises are generally recommended for healthy older adults. Cycling is a common moderate-impact exercise, though road biking can have hazards especially if you struggle with balance. Instead, consider a recumbent stationary bike which reduces your injury risk. If you enjoy the pool, lap swimming is more vigorous than recreational swimming, though still gentle on joints. If you prefer being outdoors, consider hiking as a more strenuous option than walking. Dancing is also an option; many senior centers and gyms offer group dance lessons specifically for seniors and may include swing, jazz or ballroom options.[1]

High-Intensity Exercises

High-intensity, or vigorous, cardio exercise increases your heart and breathing rates so that talking is difficult. One minute of vigorous exercise is the equivalent of two minutes of moderate-intensity exercise, so you only need 75 minutes weekly to meet the CDC recommendations. High-intensity cardio activities tend to put stress on joints and can cause injuries. If you do want to include an activity such as jogging, try an elliptical machine, which tends to reduce the impact on your ankles and knees. Another option is cross-country skiing, a vigorous cardio exercise that incorporates muscle extension and flexion more so than muscular load.

Choose activities and exercises you enjoy

Think about activities that you enjoy and how you can incorporate them into an exercise routine.[2]

  • Listen to music while lifting weights
  • Window shop while walking laps at the mall
  • Get competitive while playing tennis
  • Take photographs on a nature hike
  • Meet new people at a yoga class
  • Watch a favorite movie while on the treadmill
  • Chat with a friend while walking, stretching, or strength training

Reference

  1. 1.0 1.1 Cardio Exercises for Seniors. LIVESTRONG.COM Accessed fromhttp://www.livestrong.com/article/100890-cardio-exercises-seniors/
  2. Senior Exercise and Fitness Tips. HelpGuide. Accessed fromhttp://www.helpguide.org/articles/exercise-fitness/exercise-and-fitness-as-you-age.htm