There's no doubt that getting older changes your body and your endurance. According to the American Academy of Family Physicians, however, most seniors would benefit from physical exercises, which can help improve the mood, protect against chronic disease and lower the chance of injury. According to the National Institute on Aging, elderly adults should aim for 30 minutes of cardio exercise each day.
Walking
Those who are new to exercise will find walking one of the best all-round exercises, thanks to the massaging action the leg muscles exert on your veins as your walk, improving blood flow throughout the body and strengthening the leg muscles. Walking has a low rate of injury. Choose a time of day that you are comfortable with. Do not overexert yourself, stopping if you are breathing to hard or feel nauseous. Move at a brisk pace that will make your heart beat faster, holding your back straight. Land on your heel and roll yourself forward, pushing off the ball of your foot. Breathe deeply so you get enough oxygen. To keep track of how many steps you have taken, you can get a step counter and build up to taking 10,000 to 15,000 steps in a day.
Brisk Walking or Jogging
Brisk walking and jogging are two examples of good cardio exercise for seniors, helping to improve blood flow and keep the heart rate up. Start with five minutes of brisk walking or jogging, and gradually build up to at least 30 minutes of moderate to vigorous-intensity jogging. Brisk walking gives you moderate activity, while jogging gives you a vigorous level of activity. Warm up by doing a little light activity such as walking before and after you go on a brisk walk or for a jog, and be sure to drink plenty of liquids before, during and after activity.
Swimming
Swimming brings cardiovascular benefits along with low impact. If you have not been exercising, start with just 5 minutes of swimming. Eventually build up your endurance and swim for 30 minutes per 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
Play tennis to build your endurance and help you increase your heart rate. Make tennis a part of your weekly routine, setting up a regular time with a friend. Start gradually, playing for about five to 10 minutes at first, and increase up to playing tennis for 30 to 60 minutes at a time. Breathe deeply and evenly during and throughout the game and rest whenever it is necessary.
