A Senior's Guide to Cardio

What Is Cardio, Anyway?

Cardio, short for cardiovascular activity, is any movement that gets your heart pumping and your breathing a little heavier. It’s called cardiovascular because it directly benefits your heart and blood vessels. Simple activities like walking, swimming, cycling and dancing all count — and they can help make a world of difference for your overall well-being.

Why Cardio Matters for Seniors

As we age, our hearts go through natural changes that can increase the risk of cardiovascular disease (CVD). According to the National Institute on Aging (NIA), CVD is the world’s leading cause of death, and for seniors, it can mean reduced mobility, limited activity and a lower quality of life. But here’s the good news: Regular cardio activity can help improve your heart health, help you feel energized and even add years to your life.

According to Heart.org, with age comes an increased risk for heart disease. Your blood pressure, cholesterol and other heart-related numbers tend to rise. Watching these numbers closely and managing any health problems — along with healthy eating and exercise — can help you live longer and better. In your 60s and beyond, medical problems may become more prevalent, but staying active can reduce the number of doctor visits and hospital stays, helping you maintain your independence and quality of life.

Heart.org also suggests that, starting in your 60s, getting plenty of physical activity can help prevent peripheral artery disease (PAD) or improve its symptoms. PAD is a lesser-known cardiovascular condition where plaque builds up in the leg arteries, limiting blood flow. Cardio exercises like walking are particularly beneficial for preventing or managing this condition.

The benefits go far beyond just the heart. According to the World Health Organization (WHO), staying physically active can:

• Lower the risk of type-2 diabetes, certain cancers and hypertension
• Improve mental health by reducing symptoms of anxiety and depression
• Boost cognitive health (helping to keep your brain sharp!)
• Help you sleep better
• Maintain bone strength and balance to help prevent falls

How Much Cardio Do You Need?

The National Institutes of Health (NIH) also stresses the importance of staying physically active. Aim for at least 150 minutes of physical activity each week. The WHO also recommends that older adults aim for:

• 150 to 300 minutes of moderate-intensity aerobic activity each week (think brisk walking, swimming or a dance class)
• OR 75 to 150 minutes of vigorous-intensity aerobic activity (like jogging, cycling or tennis)
• OR a mix of both

And if this sounds like a lot, don’t worry — you don’t have to get there all at once. The key is to start small and gradually build up. Even short bursts of movement count toward the total and can help make a big difference. Any activity is better than none. If you’re just getting started, take a five-minute walk today and add a little more time each week. Your heart will thank you.

Movement Over Sitting Still

Too much time sitting — whether in front of the TV, reading or scrolling on a phone — can negatively impact your health. Sedentary behavior has been linked to poor outcomes like CVD, diabetes and even certain cancers. The solution? Replace sitting time with light movement, even if it’s just stretching or walking around the house.

Here’s a helpful tip: Every minute counts. If you find yourself sitting for a while, stand up, move around, or do some gentle exercises. Small efforts can add up to big benefits!

Getting Started: Tips for Success

Here’s how to ease into cardio in a way that works for you:

1. Start where you are. If you haven’t been active for a while, begin with short, low-intensity activities, like a 10-minute stroll.

2. Pick something you enjoy. Whether it’s gardening, swimming, or dancing to your favorite songs, make it fun.

3. Listen to your body. Adjust the intensity based on how you’re feeling that day.

4. Build slowly. Gradually increase the frequency, duration or intensity of your workouts over time.

5. Stay consistent. Aim to move a little every day, even if it’s just light activity.

Cardio is a simple and enjoyable way to help protect your heart, improve your health and stay independent as you age. Whether you’re walking through the neighborhood, joining a fitness class or playing with grandkids, every step counts. So, lace up those shoes, put on some music, and take the first step toward a stronger, healthier you.

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