As we age, our bodies’ requirements keep changing. One way to stay in shape in Greenville, SC, is to incorporate cardio exercises like yoga and cycling into your life.
The great thing about cardio exercises is that they can be as intense as you like. Many of the most popular routines are low-impact, making them ideal for seniors. That said, some of them aren’t as effective in getting your heart rate up as others.
Not sure which cardio exercises for seniors are worth your time? First, let’s go over why these exercises are good for you in the first place.
What Is the Most Beneficial Exercise for Seniors?
When it comes to the benefits of cardio exercises, each of them offers something different. However, all these routines come with the following advantages:
Improved Balance
According to the CDC, one in four seniors falls every year. For older adults, falls are the leading cause of fatal and nonfatal injuries. Regular exercise reduces the likelihood of falling and improves movement after 70 in general.
Maintained Independence
Seniors who exercise regularly are also less likely to depend on other people. If you treasure your self-reliance, cardio exercises can help you preserve it. Among other things, they improve your ability to:
- Eat
- Walk
- Bathe
- Use the restroom
Improved Brain Function
Many seniors aren’t aware just how closely linked their minds and bodies are. According to Johns Hopkins, engaging in just 35 minutes of physical activity per week lowers your dementia risk by 41%.
Disease Prevention
Adopting a more active lifestyle can be huge for preventing heart disease. If you already have it, exercising can help reduce the unpleasant symptoms. The same applies to other common diseases for seniors, such as:
- Diabetes
- Depression
- Osteoporosis
Increased Energy
As counterintuitive as it might seem, being active gives you more energy than being inactive. Boosting your energy through activity gets your body to release endorphins, which make you more lively and give you a sense of well-being.
What is the Best Cardio Exercise for Seniors?
The best cardio exercise you can do is one that suits your needs. To that end, here’s a list of some exercises that will benefit most seniors:
1. Walking
Walking is a key part of any low-impact fitness journey. It strengthens your muscles while lowering the risk of heart disease. The general population should aim for 10,000 steps each day, but seniors can settle for a smaller number.
A good walking routine for beginners involves getting started slowly and ramping up. For example, you could start by walking five minutes a day and build up to half an hour. Fortunately, Greenville is known for great scenic paths ideal for walking!
2. Chair Yoga
When it comes to safe cardio for older adults, chair yoga reigns supreme. Unlike traditional forms of yoga, the chair variant is less stressful for muscles and bones. Chair yoga also improves your mobility and muscle strength.
As an added bonus, chair yoga helps improve mental health in seniors. Studies show that people who perform chair yoga sleep better and get depressed less often. Some good chair yoga exercises for older adults are:
- Seated cat stretch
- Overhead stretch
- Seated cow stretch
- Seated twist
3. Cycling
Cycling is another cardio workout that’s easy on the joints, which is ideal if you have arthritis or other joint issues. Cycling is also great for enhancing your balance and flexibility, reducing your risk of falls.
The best way to benefit from cycling is to use an electric bike and start with flat, short rides. Once you’re comfortable, you can increase the duration and intensity. For extra back support, a recumbent or stationary bike can be a great choice.
4. Swimming
Senior heart health workouts often include swimming, and for good reason. This is a full-body workout that improves your cardiovascular health while being easy on your joints. Meanwhile, the warm pool water helps soothe your muscles.
Some seniors opt to do strength training exercises in the water. Since water has natural resistance, you won’t need to use weights. Water aerobics is another very popular choice for seniors, particularly these exercises:
- Arm curls
- Aqua jogging
- Standing water push-ups
Frequently Asked Questions (FAQ)
How Much Cardio Should a 70-Year-Old Do?
As a rule of thumb, a 70-year-old should aim for 175+ minutes of moderate-intensity cardio per week. This is easily broken into five 35-minute sessions in a week. Some of this time should always be spent on balance exercises.
Should You Talk to a Doctor Before Starting to Exercise?
Yes, you should consult a medical professional before starting any exercise program. Your doctor or physical therapist will consider your health needs and can help you design an effective fitness plan for your fitness level.
Which Cardio Exercises Should Seniors Avoid?
There are several popular workout routines that aren’t a good fit for seniors. In general, they put an unhealthy strain on adults with joint pain and balance issues. These exercises include:
- Rock climbing
- Leg press
- Abdominal crunches
- Upright row
Is Tai Chi a Good Fit for Older Adults?
Yes, tai chi is another excellent routine for seniors. This Chinese martial art is renowned for combining physical exercise with mindfulness. A senior-centered fitness gym can be a great location to practice tai chi.
Can You Lose Weight With Low-Impact Cardio?
Low-impact cardio can burn calories, creating a calorie deficit that helps you lose weight. That said, the key part of weight loss is burning more calories than you consume. For best results, combine cardio exercises with a healthy diet.
Cardio Exercises for Seniors in Greenville, SC
As you can see, cardio exercises for seniors can markedly enhance your quality of life. As healthy as the above exercises are, though, you should always talk to a healthcare provider before starting a new exercise regimen.
At TerraBella Greenville, we understand the importance of regular exercise. Our Dimensions health & fitness program will stimulate your mind and replenish your body. We also offer access to a fitness gym and a variety of recreational events!
Thinking of joining our independent living community? Schedule an in-person tour to get first-hand experience of our family-like environment!
