Endurance exercises for seniors are activities that will increase your heart and breathing rate for an extended period of time, according to the National Institute on Aging. The exercises are essential for healthy aging. You need to start out slow and gradually work up your time and intensity level in order to avoid injury. Make certain you properly warm up and cool down. Drink plenty of fluids. Check with your doctor prior to starting any exercise routine.
Walking
Walking is an endurance exercise that can be done at any age level. It is the recommended activity of the American Heart Association because of its low dropout rate. In order to improve your endurance level, you need to walk at a moderately brisk level for least 30 minutes on most days of the week. A moderately brisk level is when you feel your heart rate increase, but you can still carry on a conversation. You can start by walking only five minutes and gradually increase your time up to 30 minutes, if you are new to exercising.
Walking has many benefits, according to the American Heart Association. Walking is low cost, since the only cost to you will be the price of a good pair of walking shoes. Walking is convenient and can be done in any type of weather, both indoors and outdoors. Many shopping malls open their doors early so that mall walkers can get exercise indoors. Walking two miles at your mall can have you being active enough to keep up with your grandchildren, according to the National Institute on Aging. While walking outdoors, you need to watch out for uneven pavement and low-hanging branches. You also need to be aware of your surroundings. Walking at night needs to be done in a well-lit area. You can also use walking as your warm-up or cool-down exercise for other exercises.
Dancing
You can start taking dancing lessons as your endurance exercise for seniors. Dancing is a cardiovascular exercise that allows you to be social while experiencing other health benefits. Ballroom dancing, for instance, can help challenge your hearing, vision, mental alertness and coordination, according to Global Aging. Plus, you can have fun. There are many dance styles you can choose from, depending upon your preference. Many senior centers and recreational centers offer senior dance lessons.
Water Exercises
Go for a swim at a recreation or fitness center. Swimming is an all-body exercise that strengthens your cardiovascular system and increases your cardiovascular endurance, according to the National Institute on Aging and the American Heart Association.
You can also start getting involved in water aerobics. Most land-based exercises can be done in the water, according to the Dummies website. The water's natural buoyancy and resistance make the workout easier. Getting in the pool and walking its perimeter is known as pool walking. This is an example of an endurance exercise for seniors that is water-based.
Bicycling
You can start bicycling, either indoors or outdoors, as part of your endurance exercise routine. To keep your interest in your exercise routine, the American Heart Association recommends that you use variety and alternate your activities. You can start bicycling one day with swimming or walking on following days. Make certain you wear a bicycling helmet and proper gear if you are bicycling outdoors. Proper gear includes shoes, gloves, eyewear and appropriate clothing. Your bike seat needs to be comfortable and not cause any pain or discomfort.
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