Nobody denies getting older changes your body and endurance. However, everyone benefits from physical exercises. Exercise not only helps the body and fitness but also helps improve your mood, protects against disease and lowers the chance of injury. Aim for 30 minutes of cardio exercise each day. Here are some suggestions.
No matter your age walking is one of the best all-round exercises. It strengthens leg muscles and through the movement and massaging action on your veins as your walk this improves blood flow throughout the body. Walking has a low rate of injury. Don't over exert yourself but move at a brisk pace if you are able that will make your heart beat faster, holding your back straight if you can. Breathe deeply to ensure you get enough oxygen. Why not use a step counter and try to build up if you can to up to 10,000 steps each day.
Power Walking or Jogging
Power walking and jogging are excellent activities for seniors, helping to improve blood flow and keep the heart rate up. If you are up to a little more than just walking give this a go. Start with just five minutes of power walking or jogging, and slowly build up to 30 minutes if you are able. Power walking gives you more of a moderate level of activity, while jogging is a more vigorous level. Warm up with a few stretches beforehand and make sure you drink plenty of water before, after and during your activity
Swimming offers cardiovascular benefits with low impact. As above start with just 5 minutes of swimming and if you can build up to 30 minutes a day. Keep in mind that you should do more than 10 minutes at a time. Less than this won't give you the heart and lung benefits desired
Tennis is not only a great social activity but great for increasing the heart rate. Make tennis a part of your weekly routine. If you don't know anyone to play with there's bound to be a local club close by you can join where you can also make a whole new set of friends! Again build up if you aren't used to exercise and make sure you breathe deeply. Rest whenever you have to, we're sure your new friends will understand as you build up your fitness.
So head out and enjoy! Let us know your favourite cardio activity ...
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