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How to Plan Out Cardio Exercises for the Elderly

As you get older, changes in your body and appearance are a normal part of aging process, but it also affects your ability to exercise. Your heart functioning declines as you age and it cannot pump as much blood and oxygen to your muscles while performing intense physical activity. As a consequence, your muscles will not be able to work hard as they once used to. With age, it is inevitable to notice reduction in muscle mass, which weakens your muscle power to sustain maximum effort. Your ligaments and tendons stiffen very quickly, which reduces your flexibility. And if you’re a victim of arthritis or neuropathy, it also affects your ability to perform exercises as you used to do when you were younger.

Read Also: How Home Gyms and Equipment Can Benefit Seniors?

But does having any of these health issues mean you might as well accept the unavoidable health decline, scrap your exercise routine, and sit idle & do nothing?

Definitely No! In fact researches and studies reveals that much of the physical decline associated with aging is a result of decreased physical activity. Moreover, performing exercises on a regular basis can reduce or delay the effects of aging and even in some cases have the potential to reverse the declines already brought on by sitting idle & lack of exercise routines. The benefits of exercising and the negative impacts of not exercising, are most noticeable between ages 55 and 75 than at any other time in your life.

To put it in simple words, it’s never too late to exercise and improve your quality of life. For best results, performing cardio exercises for seniors on regular basis can bring in maximum health benefits for seniors. However, it’s important to choose specific activities & intensity that are best for you.

Key Considerations When Initiating a Cardio Workout

Here are some key considerations you need to take care of when starting a cardio exercise routine.

Know your limits – If you are someone who is new to cardio exercises or have been inactive, or have any medical conditions, it’s important that you consult your doctor before you start your exercise routine. If you are a patient of hypertension or heart disease and take medicines to control them, make sure to ask your doctor what effect they can have during exercise. Feel free to ask him following questions in relation to taking your medication:

  • How much should be your target heart rate?
  • Do you need to avoid any specific activity?
  • Are there any special timing restrictions for your exercise sessions?

Follow a plan – It’s always beneficial to plan out cardio exercises for seniors. If you have any questions or have difficulty preparing a plan, do ask the gym fitness expert to prepare one for you. The best plan is to have two or three cardio session per week of 30 to 45 minutes each of moderate intensity. You can also do a mix of both low & moderate intensity cardio exercise with first 20 minutes concentrating on medium-intensity cardio exercise and other 10 to 15 minutes of low-intensity cardio workout.

These are two basic considerations you need to take care of at initial levels of performing cardio exercises.

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