Staying active has been shown to improve the quality of sleep and increase the overall hours of sleep. This simple exercise is something everyone can do and is a great way to warm up. Simply place your hands on your hips while standing, raise your knee to your waist, lower, and repeat with the opposite leg.

Continue for one minute for a quick warm-up, or even longer to get your heart pumping. Put your feet wide, a little more than shoulder width apart with toes facing forward. Begin to lean from side to side, bending one knee at a time and adding a punch with your arms.

You should feel this in your inner thighs and upper legs. Start with your feet shoulder-width apart, and bend your leg backward, moving your heel toward your butt. Alternate legs and increase the pace for added intensity. Begin with your feet shoulder-width apart and your toes pointing forward.

You can keep your arms at your sides or bent in front of you. Slowly bend your legs to squat until your upper leg is parallel to the floor. Then slowly rise back to a standing position and repeat. Make sure you have plenty of space on each side for this cardio exercise before you start. Begin with a slight squat, your legs bent just under 45 degrees.

Then, reach your right leg out to the side, shuffle to the right, and bring your left leg over to meet its partner. Take another step to the right, and then repeat the process going in the opposite direction. You can move faster or squat more deeply to increase the intensity.

Start by standing tall with your feet shoulder-width apart. Then, move your right foot forward, cross it to the other side of your opposite leg, and tap the floor with your toe.

Then return to your original position and repeat with the other leg. Rather than facing the step, stand with your right side facing it, leaving one foot on the step and one hanging off the side. Start by bending your right leg until the heel of your left foot touches the ground, and return to the starting position.

For the opposite leg, face the opposite direction and repeat the process. This is a more gentle variation of marches you can try to ease yourself into a cardio workout. Rather than lifting your knee to waist height, raise it only halfway until your leg is at a degree angle to the floor. Hold for two to three seconds, and then lower it to the starting position.

Do ten reps for each leg. This is an exercise that can be tried with hand weights for an extra challenge or without for a more gentle workout.

Start with your arms at your sides, standing tall. Then, simply raise your arms to each side until they are stretched straight to either side. Then lower them back to the starting position and begin the process again. Pull out your aerobics step for this exercise and start by facing it about eight inches away from the base.

Begin by stepping up, reaching your foot to the side of the step. Raise your body, place your left foot on the other side of the step, and then return to the starting position. Rather than simply lifting your leg to your waist, raise it to your chest or as high as you can.

Lower and repeat with the other leg. This will provide a good cardio workout as well as stretch your hamstrings. Stand with your feet facing forward and hands on your hips. Balance on one leg and alternate bringing each leg up 90 degrees and rotating clockwise out to the side of your body; moving your legs in a big circular motion.

Repeat pn both sides moving your legs counterclockwise direction. Hold your arms out to the sides and begin drawing small circles with your hand to the left and right. Move slowly at first, moving in small circles, and then gradually widening the width of the circle for a full shoulder workout.

Make sure not to move too quickly to avoid injury. Grape vines take some space to the left and right, so make sure you have plenty of space before starting.

Take your right leg, cross it behind your left leg, and over to the other side. Then, take a step with your left leg to the left. Repeat this process once or twice if you have the room, and then reverse direction.

Begin with your shoulders back and your feet shoulder-width apart. Then, raise your foot waist-high by kicking your leg forward while keeping it straight. Make sure to keep your core tight throughout the motion.

Then return to the starting position and switch to the opposite leg. Start by bending both arms at the elbow so each forearm extends ninety degrees from your body, pointing to your left and right.

Then, draw your shoulders back and together, squeezing your spine with your shoulder blades. Return to the starting position and repeat. For an added balance challenge, lift one leg to outside as you squeeze your lats. This exercise combines two exercises, making it a great way to work a range of different muscle groups.

Start standing tall with your feet shoulder-width apart, then bend your knees until your upper legs are parallel to the floor. Finally, slowly stand back up and continue the motion by raising your leg to chest height.

Alternate between your right or left leg. Start with your feet shoulder-width apart and begin by crossing your right leg behind and to the left of your left foot.

Place your right toe firmly on the ground and lower your right knee slowly until it almost touches the ground. Then repeat the process with your opposite foot. You can increase or decrease the difficulty depending on how low you bring your knee. This unique exercise combines the movements with a standard lunch with the grapevine exercise described above.

Begin by bending both knees and then reaching your right leg diagonally behind and to the left of your left foot. Bend your right arm and straighten your left arm. Then return to the starting position and repeat the motion with your opposite leg.

You can increase or decrease the difficulty of the exercise based on how far you reach your rear leg. This exercise combines a backward lunge with a knee rise, making for a fluid exercise that works a variety of muscle groups. Start by standing tall, and then reach your right leg behind you and rest your weight on your toe.

Bend your knee slowly, and then raise it back up again. Finally, return to the starting position and continue the motion by raising your leg to chest height. Repeat with the opposite leg and alternate between the two.

This is the perfect exercise for working those core muscles! Start by placing your feet shoulder-width apart and keeping your hands o n the back of your head. Now, bend to your right while lifting your knee until the tip of your elbow meets your kneecap.

Then return to the starting position and repeat with the opposite side. This low-impact exercise is easy enough for anyone to do. You can use an adjustable aerobics step or just the bottom step of any staircase.

Start by standing with your toes about eight inches away from the base of the step. Then lift your foot and rest your toe on the edge of the step. Return to the original position and repeat with your other foot.

Lift your right leg to step up, straighten your knee, and then lower yourself back down. Repeat this several times and then switch to the opposite foot.

Stationary cardio is any cardiovascular exercise consisting of repetitive motions performed while remaining in a stationary position, typically using equipment such as an elliptical or rowing machine , a stationary bike , or a treadmill. Take a look at some of the main pros and cons here:.

Shop for At-Home Workout Gear Here. If you want to try stationary cardio for yourself, starting with the right piece of equipment is essential. Learn more about each of these and decide which is the right choice for you. Find the Best Stationary Cardio Machine for You.

A rowing machine is a perfect way to exercise your upper body with a relatively slim piece of equipment. Most of them include grippable bars that are pulled backward in a rowing motion.

The best models let you customize the resistance for higher or lower difficulty. Elliptical machines work your upper and lower body simultaneously, making for a more comprehensive workout. They include pedals and bars, which let you keep your arms and legs working constantly. You can set speed and resistance to customize your run and keep track of time and calories burned.

A recumbent bike is an excellent choice for seniors as it lets them get in an intense cardio workout without all the stress on their joints. An adjustable and comfortable seat can help keep you comfortable and prevent injury while you keep your heart pumping.

Don't have the space for a large machine? Consider a pedal exerciser ; the compact version of a recumbent bike that offers portability, easy storage, and a great workout. There are other creative ways that you can mix it up.

Performing household chores can also provide you with cardiovascular benefits. Ideally, adults 65 years or older should aim to get minutes a week of moderate-intensity cardio exercise. This equates to about 30 minutes a day, 5 days a week. Older adults need to take care while exercising, as they are more prone to muscle strain and overuse injuries.

For this reason, avoid high-impact exercises or those that are overly strenuous. Stick with smooth, gentle motions rather than fast and jerky ones. Avoid holding your breath.

In addition to cardio workouts, there are other types of exercises seniors can try for full-body health. Strength and balance exercises like yoga , pilates, and tai chi are good options. Resistance training is a good way to build muscle without overstraining yourself, as long as you have a good set of exercise bands.

Here are some tips to follow when getting started. Before following any guidelines, always check with your doctor. The Academy of Sports Medicine recommends the following guidelines when it comes to exercise:.

Make sure to stretch gently before or after to avoid muscle strain. Only lunge as far as you can without feeling discomfort in your knees or hips. You can also hold onto something to help with balance. This move is excellent for strengthening your hips and glute medius.

Keep your eyes forward and your chest high. Looking around or letting your torso fall during this exercise could lead to falling. Add a mini resistance band around your knees to make this exercise more challenging.

This simple movement builds strength in the core and hip flexors while training your balance and coordination skills. Do this exercise slowly. Focus on the quality of reps, not quantity. Fitness Workouts Exercises and Workouts. This low-impact cardio workout is easy on your joints but will get your heart rate up.

Related Reading At-Home Workouts to Improve Balance, Mobility, and Strength in Your 60s and Beyond. A Low-Impact Cardio Workout for Seniors. Squat to toe tap Rest 1 minute Lunge with overhead reach Rest 1 minute Side step Rest 1 minute Marching in place Rest 1 minute.

Move 1: Squat to Toe Tap. Time 2 Min. Body Part Butt. Stand with your feet about hip-width apart. Push your hips back and lower your butt down as if you're going to sit on a chair. Avoid caving your knees toward your midline.

Once you reach your full depth, drive through your heels to stand back up. Then, tap your right foot in front of you, followed by your left foot.

Return both feet back to a hip-width distance. This is one rep. Repeat for 2 minutes. Tip This move strengthens your legs, glutes and core while promoting improved balance and coordination. Move 2: Lunge With Overhead Reach. Region Full Body. Start by stepping your left foot back into a lunge, bending your leg to 90 degrees and lowering your knee toward the ground as far as it can comfortably go.

Content is reviewed before publication and upon substantial updates. Reviewed by Heather Black, CPT. Learn about our Review Board.

How Often You Should Workout. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Lanza I, Short D, Short K, et al. Endurance Exercise as a Countermeasure for Aging. Nelson M, Rejeski W, Blair S, et al. Physical Activity and Public Health in Older Adults: Recommendation from the American College of Sports Medicine and the American Heart Association.

See Our Editorial Process. Meet Our Review Board. Share Feedback. Was this page helpful? Exercise Guide: Cardio Exercise Senior Fitness. Cardiovascular exercise is essential for all age groups, but especially for seniors.

Regular physical activity can help improve heart health, blood circulation, and overall physical and mental wellbeing. It can also reduce the risk of chronic illnesses such as heart disease, stroke, diabetes, and obesity. Unfortunately, many seniors lead a sedentary lifestyle due to various factors such as limited mobility or access to resources.

This can lead to an increased risk of developing serious medical conditions. That's why it's important for senior citizens to stay active and engage in regular cardiovascular exercise. When selecting the right type of cardiovascular exercise for seniors , there are several factors to consider including intensity, duration, and frequency.

Low-impact aerobic exercises, such as walking, cycling, swimming, water aerobics, and stationary biking are all great options that are easy on the joints while still providing a good workout.

Before starting any new exercise program or workout routine it's important to consult with a physician first — especially if there are any pre-existing medical conditions.

In upcoming sections of this post we'll discuss the benefits of cardiovascular exercise for seniors in more detail and provide specific examples of exercises that for seniors exercise can be done at home or at the gym.

Free Personal Trainer CEUs! FREE CEUs! Get For FREE! Why Exercise Matters for Older Adults. Why Are Cardio Exercises for Older Adults Important? Health Benefits of Cardiovascular Exercises aka Cardio Workouts for Seniors.

More exercise means more independence for seniors. Exercise improves balance for older adults. Exercise is an important part of staying healthy and fit, especially for older adults.

Regular exercise can help improve senior balance , which is essential for avoiding falls and maintaining independence. Balance exercises such as yoga, tai chi, and Pilates are great ways to strengthen the muscles that control balance. Resistance band workouts are also beneficial for improving balance, as they involve standing on one foot while performing a variety of movements.

Walking is another great way to improve balance since it requires the use of multiple muscle groups to keep the body upright and stable. With regular exercise and practice, older adults can significantly improve their balance and reduce their risk of falls.

Cardio exercise can help with weight loss. Aerobic exercise is an important part of any fitness routine, especially for seniors. Aerobic exercise can help seniors maintain a healthy weight, as it increases the body's metabolism and burns more calories than other forms of exercise.

Regular aerobic exercise can also help reduce the risk of obesity in seniors, which can lead to a number of health problems. Additionally, aerobic exercise can help improve cardiovascular health and increase muscle strength and endurance.

Seniors should aim for at least 30 minutes of moderate-intensity aerobic activity five days a week to reap the full benefits of aerobic exercise on weight loss. Exercise helps prevent and counteract disease. Exercise can help reduce the risk of chronic diseases such as heart disease, stroke, diabetes, arthritis, and osteoporosis.

Exercise also helps to improve mental health by reducing stress levels and improving sleep quality. Regular exercise means more energy. Surprisingly, physical activity can help reduce fatigue and increase overall alertness and mental clarity.

Regular exercise can also help improve muscle strength and endurance, which can help seniors maintain their independence for longer.

Additionally, as seniors build their physical fitness and increase their activity levels, their ability to do everyday activities like grocery shopping or household chores will improve.

Some forms of exercise that can be particularly energizing for seniors include brisk walking, cycling and swimming. Choosing the right workout schedule for your senior client can be as simple as following the FITTE-VP principle:. Intensity is relative to the individual.

Strength training, balance work, walking, recumbent bikes, aquatics, treadmills, or stair steppers with hand support are all great options. Cardio training can help senior clients combat age-related cardiovascular risk factors.

Benefits of doing cardio include:. Resistance training is extremely beneficial for older adults because it improves muscle strength, decreases fat-free mass, and increases bone density. Additionally, resistance training helps to correct postural imbalances and reduce the incidence of falls or serious injuries if a fall does occur.

Overall, resistance training can improve the health and quality of life of an older adult. If the client simply wants to improve or maintain their health and function, you can emphasize movements that mimic Activities of Daily Living ADLs : squatting, hip hinge, pushing, pulling, and pressing.

Below are examples of the simplest form of each movement. You can progress each of these as is appropriate for your client. Pushing motion , which mimics being able to push open a heavy door or push oneself up should there be a fall.

Your body should be in a straight line from your head down to your toes. Your elbows should be pointed 45 degrees down. Pulling motion , which mimics pulling open a heavy door or doing yard work like raking. Pressing mimics putting your bags in an overhead container on an airplane or placing something up on a shelf.

Exercise to try: the Shoulder press. This move is only appropriate for clients who demonstrate pain-free, full ROM when lifting arms overhead. These exercises can be programmed circuit-style, performing one right after another, to elevate the heart rate for some added cardio.

Programming note: A well-rounded program will also include flexibility, balance, and core work as part of the extended warm-up. Always begin training with Phase 1: Stabilization Endurance Training to build a strong foundation of good movement before progressing to more advanced styles of lifting.

The main goal is for the client to reach the appropriate intensity level in the activity to increase their heart rate and respiratory rate sufficiently. Have your client choose an activity that they enjoy meeting the physical activity guidelines for cardio training. Here are some ideas:.

A well-rounded workout program that combines strength training, cardio, balance, and flexibility will help your senior client stay healthy and improve their quality of life.

Use the FITTE-VP principle and keep movements as functional as possible to help your client thrive both inside and outside of the gym.

Lucett, S.