Aging Well: Aerobic Exercise To Improve Cardiovascular Health

Aerobic exercise, also known as endurance or cardio exercise, is vitally important for older adults. It is physical activity that requires you to use large muscles in a rhythmic manner for an extended period of time. Aerobic exercise doesn’t just strengthen your heart, it generates healthy blood flow throughout your whole body, including the brain, lungs, digestive system and muscles.

Regular aerobic movement provides many health benefits, including:

Increased Heart Rate - Increasing your heart rate makes the heart stronger, which can reduce the beats per minute needed to supply your body with oxygen.

Reduced Stress - Aerobic exercise helps the body produce endorphins, the feel-good chemical that lifts your mood and reduces your stress levels.

Reduced Risk Of Stroke - Cardio activity helps keep arteries clear by increasing high-density lipoprotein (HDL) levels (also known as good cholesterol).

Improved Memory - Increased heart rate and blood flow provide nutrients to the brain. Regular exercise has been shown to improve your memory and overall brain health.

Slims Your Wasteline - Aerobic exercise helps you burn calories, which reduces body fat and can lower your weight.

Enhanced Sleep - Regular exercise has been shown to improve the quality of sleep and increase the overall number of hours of sleep.

To start an aerobic exercise regimen, choose activities you enjoy. Begin with short or moderate-intensity sessions, gradually increase duration and intensity over time, always warm up before and cool down after your workout, and consider low-impact options like walking or using an elliptical if you're a beginner. Set achievable targets, such as aiming for 30 minutes of moderate-intensity cardio most days of the week. Some easy aerobic exercises include:

Walking - Brisk walking is a common cardio exercise and can be done anywhere.

Dancing - Dancing can improve balance, posture, and cardiovascular endurance. It can also reduce joint pain and improve cognitive skills.

Gardening - Gardening can improve cardiovascular health by increasing heart rate and burning calories.

Swimming - Swimming or walking in a swimming pool increases the heart rate and is easy on your joints.

Leg Lifts - Leg lifts can help improve balance and mobility.

Wall Push-Ups - Wall push-ups are a safer alternative to regular push-ups and can strengthen the upper body.

High Knees - Lifting your knees as high as possible is a full body warm up exercise that combines running in place with exaggerated knee lifts.

Elliptical Machine - Using an elliptical machine provides a low-impact, full-body workout, which is beneficial for improving cardiovascular fitness, burning calories, strengthening muscles in both the upper and lower body, and protecting joints.

Keep your body in motion to maintain independent living longer. A regular regimen of low-impact exercises like these will provide great benefit by promoting overall physical health and wellbeing.

Learn more about the benefits of aerobic workouts here:

Silver Sneakers - Cardio Exercise For Older Adults

Centers for Disease Control - Aerobic Physical Activity

American Heart Association - Examples Of Moderate-Intensity Physical Activity