According to MedlinePlus, regular cardiovascular exercise provides seniors with multiple benefits. Regular cardio strengthens the heart and lungs and lowers the risk of developing chronic conditions, including heart disease and high blood pressure. Helpguide.org, an online mental health resource, reports that seniors who participate in regular exercise experience improvements in mood, brain functioning and physical capability. Cardiovascular exercise also helps seniors manage weight and build muscular endurance and strength, while alleviating some of the aches and pains associated with the golden years.
Walking
Walking is a low-impact exercise that strengthens the heart, lungs and leg muscles. The National Institute on Aging (NIA) recommends that seniors who are beginning a cardio program start slowly and build their strength over time. Initial 5- or 10-minute sessions build foundational endurance and should be done before extending walking programs to 30 minutes. The NIA suggests that seniors engage in brisk walking to burn more calories and increase cardiovascular benefits.
Swimming
Swimming and water aerobics are two forms of cardio exercise that are low impact and especially beneficial for seniors who suffer from arthritis or joint pain. According to Bucknell University's athletic department, 90 percent of a person's body is buoyant when emerged in water. As a result, little pressure is placed on the joints while a senior is swimming or engaging in water activities. Seniors who experience joint pain or limited range of motion during land activities benefit from doing cardio in a body of water.
Recumbent Bike
The stationary, or recumbent, bike provides seniors with a low-impact cardiovascular exercise that protects the knees while providing back support. According to MedlinePlus, arthritis commonly affects the knees. Since a senior is sitting on a bike, her body weight is not placed on her knees during the exercise. The recumbent bike allows the legs to go through a full range of motion without placing external stress on them. Bike levels are adjustable, allowing seniors to build and improve upon cardiovascular endurance.
Dancing
According the American Academy of Orthopaedic Surgeons, any form of dancing provides seniors with cardiovascular exercise. For example, salsa dancing, ballroom dancing and line dancing all elevate the heart rate while improving breathing capabilities. In addition to cardiovascular benefits, dancing helps improve memory and lowers the risk of developing dementia during the senior years. A June 19, 2003 article titled "Leisure Activities and the Risk of Dementia in the Elderly" featured in the "New England Journal of Medicine" reported that dancing improves cognitive skills in people when they are getting older.
