The statistics are clear – as we get older, we’re more likely to get arthritis and cardiovascular issues. According to the CDC, 53.9% of adults aged 75 and older have arthritis. Others have cardiovascular issues, such as heart disease, or have suffered strokes.
If you’re an older adult, the fantastic news is that cardiovascular exercise can help you feel better, have fewer aches and pains, and even help you live longer! The key is choosing the right exercises for your age and physical ability and gradually working your way up.
Let’s explore the benefits of heart health exercises and see how you can start moving in your senior years.
Benefits of Cardiovascular Exercise for Seniors
Incorporating cardiovascular exercise into your daily routine is about more than just protecting your heart. There are several key benefits seniors can enjoy when they start working out.
Support Diabetes Management
According to the American Diabetes Association, around 16.5 million seniors in the United States have diabetes. Independent living communities can provide support with medication management, but cardio workouts for seniors can also help you keep your blood sugars in check. In consultation with your doctor, you may even be able to reduce your medication with regular exercise.
The American Diabetes Association also notes that regular cardiovascular exercise can help the cells in your body become more sensitive to insulin. They recommend that light walking is a great way to start. In independent living communities, there are often areas where you can stretch your legs in safety.
Boost Heart Health
Cardiovascular exercise gets your heart working. It also promotes healthy circulation and could help you regulate your blood pressure.
Even if you already have heart disease, you can help your condition by starting heart health exercises in consultation with your healthcare provider. Medline Plus suggests:
- Swimming, walking, cycling, or light jogging
- Aim for 3 to 4 sessions per week
- Always stretch to warm up your muscles and heart before every exercise session
The key is to work your heart a little harder but not too hard. So take regular breaks and allow time to cool down at the end by doing the same activity more slowly.
Regular cardiovascular exercise can help your muscles and other tissues get better at extracting oxygen from your blood. It may also help you shed a few pounds. The result is that your body gets healthier, and you will feel the difference.
Feel Better
Have you noticed that you feel a little brighter after taking a walk or going for a swim? This is because our body releases endorphins when we do a little cardiovascular exercise. These “feel-good” hormones can put a little extra spring in our step and help us feel healthier in body and mind.
Maintain Independence
We have all heard the expression, “You either use it or lose it.” While maintaining healthy aging routines is not easy, especially if we have a long-term illness, everyone benefits from staying active.
While cardiovascular exercise is not primarily designed to build muscle, you will get more toned. According to Healthline, seniors are more likely to experience muscle growth and improved muscle function when they start heart health exercises.
Better muscle tone can improve your balance. You will be less likely to fall and avoid the unwanted repercussions that often follow. Exercising can help you stay mobile, flexible, and independent for longer.
Reduce Inflammation
Physical inactivity often results in inflammation. This makes it harder to move, as our joints may be stiff and achy. However, once you start cardiovascular exercise designed for seniors, you may quickly feel the difference.
Inflammation markers may drop, and you will be able to move more easily. Cardiovascular exercise can even reduce the pain associated with long-term conditions like arthritis. This can help you thrive again and get the best out of life.
Cautions About Cardio Workouts for Seniors
Having read about these awesome health benefits, you’re no doubt ready to get started! But before you do, here are a few essentials to ensure you benefit, rather than damage, your health.
Talk to Your Doctor
Your doctor understands your current state of health, medical history, and medications. They are best position to provide active lifestyle tips tailored to your situation. They may make you aware of exercises to avoid and ones that are particularly helpful.
Don’t Rush In
Everyone, from elite athletes to beginners, must warm up and cool down. Allow five minutes before and after each cardiovascular exercise session to allow your body to get accustomed to the movements, and then come down gently.
Start Slowly
Don’t expect to run a mile in your first cardio session. The key is to start small and work up. Your doctor and fitness professionals can help you determine a sensible starting point.
The best thing? As the weeks go by, you’ll be able to keep track of your progress and delight in how far you’ve come. This will also reduce your risk of getting injured.
Consider Joining a Class
There are several advantages to working out in a group setting. First, you’ll have a qualified instructor to guide you. Next, you’ll have the support of others. Finally, you are in a safe, controlled environment.
Independent living communities often provide a wide range of fitness classes. These classes are specifically designed for seniors, taking into account medical conditions, range of motion, and other considerations. Some options may include chair exercises for those with limited mobility, group walks, and aqua aerobics.
Enjoy Senior Fitness Programs at Conservatory at Alden Bridge
We understand that incorporating cardiovascular exercise into your daily routine can be daunting. But when you come live at Conservatory at Alden Bridge, you’ll find it’s a breeze!
Our gym, pool, and fitness classes offer cardio workouts for seniors. All our senior fitness programs are designed with your safety in mind. You can build your strength, feel better, and improve your symptoms in a safe and comfortable environment.
Come visit us and experience the active lifestyle you could enjoy! Click here to schedule a tour today.
