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If you’re looking for something to get the blood flowing, try our comprehensive list of cardio exercises for seniors. Cardio is a great way to get your body moving and help promote physical and mental health. Choosing low-impact exercises that can be worked into your day-to-day life is the best way to build your own custom routine. Choose from the list below to get started!
If you’re going to get some exercise done, what better place to do it than the gym? Next time you’re at the gym, keep an eye out for any of these machines for a fast and effective cardio workout.
The best thing about treadmills is their ability to have their settings toggled to better suit the person on it. You can set it at a brisk walk pace, or turn it up to a quick run if you’re feeling adventurous. Some advanced models even allow you to customize the angle, either manually or in a simulated uphill and downhill run.
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NordicTrack has a great record of producing quality treadmills, and this one makes for a great inexpensive beginners' option. ( See Product on Amazon )
Stair mills are very similar to treadmills, except they provide a never-ending flight of stairs rather than running in a straight line. Again, the speeds can be toggled to best suit you, so you don’t burn out quickly. These train the muscles that deal with lifting the body upward, and keeping your balance as you climb helps develop the body’s core.
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Try one of the few products that gives you physical steps to train on, rather than simply simulating stepping motions. ( See Product on Amazon )
Regular cycling machines are very common in a gym environment, but not many have the close brother of bike machines, the fan bike. This works very similarly to a regular cycling machine, but with a catch--the faster you pedal, the more the fan within the wheel puts up resistance. The fan also has a nice cooling effect as you pedal, so you can stay fresh as you exercise.
To Take It Home, Try:
This bike has a fantastic range of resistances, from injury rehabilitation all the way to professional use. ( See Product on Amazon )
For the very athletic, a Jacob’s Ladder is a treadmill for the whole body. Instead of just using your legs, your arms get in on the action as you climb a never-ending ladder. This can provide an intense and tiring exercise for the entire body, so only hop on if you’re feeling brave and ready for it!
To Take It Home, Try:
Take advantage of this climber's digital readout for calories burned and total feet climbed . ( See Product on Amazon )
Skiing is a great way to get some cardio in, but not everyone is lucky enough to be able to afford a trip to a resort every time they need the exercise. A Skierg aims to take the same elements that makes skiing such an effective cardio workout and condenses it into a machine, so you can safely exercise in the comfort of your gym. No need for the woolly jacket!
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This machine has a digital display to give you statistics on your workout, which is a good way to track your progress. ( See Product on Amazon )
This interesting machine trains both the arms and the legs in a full-body workout that gets the heart beating and the fat burning. Despite its seemingly restrictive movement, there are a variety of different workouts you can perform on a cross-trainer, such as going backwards and only using your arms or legs.
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This neat piece of kit doesn’t take up much space, and can easily be placed under a table to exercise while you’re busy. ( See Product on Amazon )
Boxing is an easy way to get the weekly cardio requirements squared away, and acts as a great stress reliever at the same time. You don’t need to be a heavyweight to get the most out of boxing--simply going through the motions of hitting a punching bag is enough to give yourself a workout.
To Take It Home, Try:
The RDX Punching Bag is a cheap and effective way to start training with punching bags. ( See Product on Amazon )
This handy ball doesn’t look like a cardio workout at first glance, but it’s not the ball itself that delivers the exercise, it’s what you do with it! There are some effective workouts that utilize the ball for additional resistance during your routines. Take a look at some exercises you can do with a medicine ball for some extra ideas for your next cardio session.
To Take It Home, Try:
The AmazonBasics Medicine Ball is one of the highest-rated medicine balls on the Amazon market right now. ( See Product on Amazon )
Speaking of adding additional weight to your routines, dumbbells are another tool you can use to achieve your goal of a healthier heart. Dumbbells can fit into any routine which involves lifting the arms--simply hold onto a pair of heavy (but manageable!) dumbbells as you do it and add some extra challenge to your workout.
To Take It Home, Try:
The AmazonBasics Neoprene Dumbbells come with a nice set of dumbbells and even includes a stand to store them on! ( See Product on Amazon )
This curious machine can be best described as a bicycle machine for the hands. You place one hand on each ‘pedal’ and spin them around as you would a bike. It works similarly to cycling, but is a great alternative workout option for someone with bad knees or hips. They’re also a lot safer to use than treadmills or cycling machines if safety is one of your concerns.
To Take It Home, Try:
Designed for regaining strength after an injury, this hand cycle is a great choice for cardio exercises for seniors at home. ( See Product on Amazon )
If you have a pool nearby and want a fun way to perform some endurance exercises for elderly people, try some water-based cardio exercises. These are sometimes takes on cardio routines you can do on dry land, but has the bonus of the suspension of the water below you to make it lighter on the body. Here’s some aquatic aerobics you can try.
11. Water Treading
Water treading is a simple way to get some exercise done in the pool. The premise is simple--find a somewhat open area of the pool and work on floating on the spot while upright. It sounds easy, but you’ll quickly find that you’ll need to move your arms and kick your feet to maintain buoyancy, which provides a good workout.
12. Bicycles
Leave the bicycle at home, this workout requires nothing more than a pool noodle! By sitting in the middle of the noodle, it helps provide some buoyancy to keep your head above the water. Then, all you need to do is use your legs to propel yourself around the pool, using motions much like riding an actual bicycle. Combine it with some breaststrokes, and you have a fun way to move around the pool!
13. Aqua Jogging
Aqua jogging can be done one of two ways. The first is to stand on the floor of the pool with your head above the water and perform some simple jogs around the area. Alternatively, you can strap on some flotation devices and move to an area where you cannot touch the floor, then run through the water as you would on the ground.
14. Flutter Kicking
To really work the core muscles, try swimming without using your arms at all. Place your arms out in front of you, one on top of the other, then propel yourself by using just your legs. This puts the strain on your core muscles as your body works to keep itself afloat. If it helps you, you can hold a kickboard in your hand as you swim.
15. Leg Lifts
A very simple exercise that takes a regular cardio routine and adapts it for water. To do this, simply stand in the pool so that the water comes up to your waist at least, then raise one leg out to the side and back down. Keep doing this motion until your leg feels tired, then perform it with the other one. This helps to develop core muscles, as well as helping with balance.
16. Water Push-Ups
Despite their name, this doesn’t involve taking a deep breath and going to the bottom of the pool! These push-ups involve putting both hands onto the side of the pool and pulling yourself up, as if you were getting out of the pool. Go back to the starting position and repeat as many times as you can.
17. Arm Curls
If you have access to water weights, you can try performing arm curls. Stand in an area of the pool where your feet can touch the floor and the water comes just below your neck. Hold the weights out in front of you so that your palms are upwards, then curl your arms in and back out again. This is an easy and repeatable exercise that develops the arms and upper body.
18. Half Suspended Jumping Jacks
Regular jumping jacks are a very efficient means of cardio, but it can be too vigorous for seniors with sensitive joints. By taking it to the pool, you can reduce the impact it has on your body while still getting a workout. To do a jumping jack in the pool, stand in an area with chest-height water with legs closed and arms by your side. Then, jump upward while spreading your legs and raising your arms in the air before you land. Do a second jump, returning to your starting position before you land. Continue doing this until you feel tired.
19. Line Jump
Line jumps are very simple--just put your legs apart and imagine there’s a line between them. Then, simply jump from side to side over this imaginary line. You don’t need your feet to be together when you jump, but you can choose to do so for an additional challenge!
20. Cross-Country Skiing
Doing cross-country skiing is like doing an exaggerated walking pose. Stand in chest-high water with your arms by your sides and your legs slightly apart. Quickly jump up and move one leg forward and one leg back, and do the same with the opposing arms, as if you were walking. Then, repeat by reversing your arm and leg positions. You can opt to hold water weights in each hand for an additional challenge.
Sports are a good way to fit in some cardio exercise, while also practicing the hobbies that you love. It’s also a great way to meet and socialize with people that share a common goal and passion with you. If you’re looking for something more than just an exercise routine, try one of these.
21. Swimming
If you like to take a dive in the pool, you may already be getting your weekly cardio exercise done already! Swimming works the entire body as it moves in unison to propel itself through the water. If you feel like taking it to the next level, you can make a sport out of swimming by partaking in races and seeing how fast you can really go.
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Aegend Swim Goggles are very well-made and highly reviewed by the people who use them. ( See Product on Amazon )
An engaging team-based sport, rowing is also a fantastic way to get the blood flowing. If you have the upper body strength and the desire to work alongside other rowers, it can easily become your new favorite sport. If you want all the action but none of the water, you can use a rowing machine to simulate the experience without needing a boat.
Why Not Try:
The Goplus Magnetic Folding Rowing Machine is easy on your wallet, folds up for storage, but still performs well for most uses. ( See Product on Amazon )
Cyclists enjoy a healthy cardio workout every time they hop in the saddle, and it’s easy to see why. After a few minutes of cycling, the legs have had such an intense workout that it’s bound to get the blood pumping.
Why Not Try:
This is an excellent yet cheap way to get your pedaling done even when it’s raining outside. ( See Product on Amazon )
Soccer is a great team game to play casually with friends and family, while also getting the exercise you need. With a high amount of jogging and running involved, a game of soccer is a miniature exercise routine in itself.
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The spikes on the soles gives you additional grip on a soccer field, and is designed to keep your foot secure while you play. ( See Product on Amazon )
If you and a partner wish to get more active, why not take up tennis The combination of keeping up with the ball’s location, as well as delivering a lob to return it back to your opponent’s court, makes it a fun and effective means of exercise.
Why Not Try:
This inexpensive but high quality racket is a great way to get started with tennis. It has shock resistant pads and a perforated grip to stop it slipping out of your hands. ( See Product on Amazon )
If you’re lucky enough to be in good connections with a ski resort, why not give it a shot? Skiing requires a lot of upper body strength and can give an ample workout, despite being a lot of fun to do! Ski resorts also have the resources and the snow tracks to handle new people who want to learn, so you don’t have to worry about not knowing what to do.
Why Not Try:
One thing that people sometimes neglect when going skiing are the goggles, but they’re essential for UV protection while on the slopes. ( See Product on Amazon )
If tennis seems a bit too strenuous for your liking, there’s always its other cousin: badminton. Instead of a ball, badminton matches use a shuttlecock which is lighter and has more air resistance to it. This combination means the shuttlecock floats rather than shoots around like a tennis ball, and makes it easier to catch up to and hit.
Why Not Try:
This has everything you need to get started with badminton--four rackets, a net, and three shuttlecocks. ( See Product on Amazon )
Swinging a golf club can be tiring by itself, but you can add another element of exercise to it by not using the cart. By forcing yourself to walk, you naturally add some cardio to your games. You get to play golf and you also fit in some exercise as you go--a win-win!
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These compression sleeves increase blood flow in the arms to help combat soreness effectively. ( See Product on Amazon )
If running a marathon does not sound like something you can manage, you can try racewalking instead. This works exactly like a regular race, except everyone power walks instead of runs. This makes it a nice alternative way to get competitive without overdoing it.
Why Not Try:
This book will clue you in to the techniques used by the professionals. ( See Product on Amazon )
If you’re feeling particularly brave and want to learn a new skill to defend yourself, give martial arts a try. The very act of using your whole body as a weapon is a great way to increase the heart rate and get some cardio exercise in, all while learning how to optimally protect yourself. There are many styles of martial arts, so you can pick out the one that suits you best.
Of course, gym memberships and sports gear can get costly. If you prefer not to spend any money on your exercise routines, or you simply want something you can do anywhere at any time, try these cardio exercises for seniors at home that only needs your motivation to perform! You can also follow the links in each exercise name to see detailed instructions on what to do.
31. Overhead Squat
This is usually performed with a heavy weight or bar, but it can also work without one. To do an overhead squat, first hold your arms high in the air. Then, keeping your arms up, squat up and down on the spot. Continue to do this until you feel you’ve done enough. While this may seem simple, you’ll want to keep a good form as you exercise in order to avoid any injuries.
32. Stationary March
A very simple exercise you can do at home, the stationary march is what the name suggests. Perform a marching motion by bringing your knees up high each time, while also raising the opposite arm as if you were really walking. It sounds very basic, but a few of these can get surprisingly tiring!
33. Step Touch
Stand with your legs apart, as if there was a line directly between them. You can use something on the floor as a point of reference if you need. Then, simply move one foot so that it touches the other, and repeat with the other for a single rep. Keep going with this until you begin to feel tired.
34. High Knee Pulldown
High knee pulldowns are somewhat similar to the stationary march, but with a twist. Instead of moving your arms as if you were marching, you start with your arms in the air and ‘pull down’ to your knee when it’s raised. Otherwise, it’s very similar to the standing march--alternate your legs after each rep and keep going until you begin to feel tired.
35. Side Kick
Side kicks may not make you a martial arts master, but they will give your legs a work out! Side kicks have two parts to them. First, bring your leg up in a slightly curled position, and then kicking it outward to the side. Then, perform with the other leg. Don’t try to kick too high! Simply aim for a knee-high kick to avoid injuries.
36. Cross Punches
If you’re looking for an arm workout, try cross punches. This is a very simple exercise where you bring your fists up near your shin in ‘defense mode’, then perform alternate punches right-to-left and left-to-right, pivoting your body as you go. It’s important to bring the arm back with the same amount of force that you used to punch with. You can easily tailor the intensity of this exercise by punching softer or harder, or by holding weights.
37. Low Impact Jumping Jacks
Jumping jacks by themselves are a familiar routine for cardio enthusiasts, but may not be suitable for seniors or elderly people. Thankfully, there exists a low impact variant of the jumping jack that makes it less stressful on the body. Stand with your legs together and arms by your side. Stretch out one leg to the side, and both arms into the air. Bring everything back to the starting pose, then repeat with the other leg. This works the body in a similar way to jumping jacks without being too strenuous.
38. Leg Scissors
A very simple exercise, yet still takes a lot out of you! Lie down on your back with your arms by your side, then lift your legs slightly into the air. Then, move your legs up and down as if you’re doing miniature steps. You can mix it up by putting one foot over and above the other instead.
39. Uppercuts
To perform uppercuts, stand with your legs slightly apart and hold your arms in the defense position. Then, reach up an arm as if you’re performing an uppercut and pivot your body to suit the movement. Bring it back and perform an uppercut with the other arm, then continue until you feel tired.
40. Standing Hamstring Curls
Start by holding onto something for balance, such as the back of a chair. Then, bend one leg back so you’re touching the floor with your toes. Bring that leg back and upward, as if you were trying to kick your own back. Return to the starting position, then repeat. You can change the intensity of this exercise by making each curl faster.
It’s always better to exercise with others. Not only does it make it more fun, but you’re more inclined to continue exercising to meet up with your exercise buddies again. Here’s some ways to get social and fit at the same time.
41. Walking
Walking to the store is a good way to get cardio in, but why go it alone? Walking can be as social as it is healthy, and if you look around, you may be able to find groups in your local area that host social walks. These create a slow-paced, casual atmosphere where people can make friends while they get their exercise done.
Why Not Try:
If you’re feeling a little adventurous, a hiking cane is a great traveling partner for unstable conditions, such as snow or rock. ( See Product on Amazon )
Why Not Try:
If you need a little more of a burn than walking, try jogging instead. While there are groups that pick out scenic routes for jogging, you can also find charity jogs that help raise money for the needy. Even if it’s simply arranging a morning jog with a friend, getting social with your exercise is a great way to ensure you stay on top of it.
These handy insoles are effective at supporting the foot and giving it some extra relief. ( See Product on Amazon )
Using steps for exercise can be very effective, but there’s no need to go it alone on the staircase at home! Some gyms host a step aerobics class which provide the steps for the routines. If you’re interested in this, be sure to inquire about a senior or elderly-focused class for a speed that’s more to your taste.
Why Not Try:
This is a great way to bring the step aerobics class into your own home. ( See Product on Amazon )
This may seem odd, but the key here is to pick the proper yoga workout. There are some forms of yoga that use the poses in conjunction with cardio exercises to create a rigorous and fat-burning exercise routine. Keep an eye out for something akin to Vinyasa Yoga to help get the heart racing.
Why Not Try:
Try your next yoga session on this comfy mat to reduce the impact on your joints. ( See Product on Amazon )
This form of cardio exercise is perfect for water-lovers. They’re usually held at a local pools, and often have classes aimed at seniors. The water element of aquarobics keeps the stress and strain off of the joints, allowing you to perform some vigorous exercise without doing lasting damage.
Why Not Try:
This book goes into detail on how to get the blood pumping while in the pool. It contains good instructions and photos, so you can be sure you’re doing everything correctly. ( See Product on Amazon )
Do you like to dance to your favorite tunes around the home? There’s plenty of different kinds of dance classes available, giving you the freedom to pick the one that matches your tastes. As well as being a lot of fun, dancing is a great way to raise the heart rate and fit in your recommended weekly cardio.
Why Not Try:
This DVD will guide you through some cardio-based dance moves, while also providing the music to go along with it! ( See Product on Amazon )
If you’re a little more adventurous with your exercise, try looking for hiking and tour groups and sign up for events that catch your eye. Not only is this a great way to get trim, but you can explore the world around you at the same time. There’s no better excuse to go traveling than to get some exercise in!
Why Not Try:
If you find your toes come out with nasty blisters at the end of a long hike, protect them! ( See Product on Amazon )
People are always needed to help with the community, so why not offer your time and get fit in the process? Find opportunities to volunteer in areas which involve a lot of movement and use your exercise time to help others.
Why Not Try:
Conservational work typically involves helping the environment, and has you out in the fresh air and doing physical work. If you’re feeling particularly adventurous, you can even volunteer for work abroad!
49. Dog Walk Meetups
If you own a dog, you’ll know that keeping one is cardio all by itself. With the constant walks and attention a dog needs, it’s easy to see how dog owners keep as trim as the dogs they love. Try finding other dog owners in your local area and see if you can arrange a meetup time. It could be for dog walks, or simply a social meeting at the local park with frisbees and dog toys.
Why Not Try:
Try Meetup.com’s Dog Walk Community. Meetup is a great site for finding community meetups, and it has a category specifically for dog walkers. Find a meetup that’s near you and sign up for events through the site.
50. Cardio Courses
Of course, when all else fails, there’s always the trusty cardio course! These typically use various routines and techniques in a combination to create a full course of cardio. If you struggle to learn moves at home and want someone to help direct you, a cardio course will put you under the watchful eye of an instructor who can tell you what you’re doing right and wrong.
Chores can be more than simply keeping the place clean--they can be miniature exercise routines themselves. When you’re looking for cardio exercises for seniors at home, you may not have to look any further past the very home you’re living in! If the place is getting a little dusty, try some of the following exercises to improve both your health and your home.
Cardio is a very healthy way to get your weekly exercise, but how exactly does your body benefit from it? Here’s a few notable aspects of cardio that can help your body stay healthy.
One of the key aspects of cardio exercise is that it increases the heart rate drastically. Your heart is mostly made of muscle, and works with the same rules that other muscles abide by. The more you put it to work, the stronger it gets. Cardio is a great way to keep the heart muscles strong, reducing the beats per minute needed to keep your body supplied with oxygen.
Of course, this is exercise we’re talking here, so it’s bound to have some weight loss to it! Cardio may not be the absolute best way to burn the fat, but its intense regimes and full-body focus makes it a great way to trim off the extra pounds as you go.
Exercise in general helps the body produce endorphins, the feel-good chemical that lifts your mood and reduces your stress levels. This goes double if you took up boxing or a martial art as cardio exercise; nothing relieves the stress better than a few rounds with the punching bag! If you play a sport to keep fit, you’ll find that your mind will be more on the game than whatever is stressing you out, giving you a mental break from your problems.
Cardio, as with all methods of exercise, can be jumped into right away without a plan. It is however, very gruelling and takes a lot of self-discipline to stick with it, so commencing a cardio workout is worth a few moments to sit back and think about how and why you’re doing this. Before you set off on your cardio quest, here’s some things to take in mind.
Nothing kills the desire to exercise more than an unreachable goal! If you want to lose weight, or reach a specific heart BPM, try not to shoot for it right away. If it helps, don’t set a goal based on a result whatsoever. Remember, if you ever fall back on your goal don’t try to play catch-up, just continue where you left off of.
Next, you need to figure out how you’re going to do your exercise routine. If you’re performing something from the ‘no equipment necessary’ section, this can be as easy as picking a few you like the sound of and rotation between them during a workout routine. Whatever you go for, stick with it unless you find it’s really not working for you.
If you know you have a bad habit of putting off exercise, try finding an exercise buddy to help out. This buddy will be responsible for asking you how you’re getting on with your exercise, and you have to report truthfully to them. It’s shown that reporting back to a close friend or confident helps keep you on track.
It’s very important to remember to warm up before you do any exercises. Always remember that warm ups are a vital step to prepare your muscles for the exercise that’s about to happen. By not preparing your body properly, you run the risk of doing damage.
While cardio is typically regarded as an intense, rigorous method of exercise, there are ways that seniors can get active without doing damage. From getting out and about to simple routines at home, there’s plenty to choose from. We hope you found this list useful in your quest to get healthier!
The average person spends a large majority of their sitting for both work and home life. How you are actually sitting during this time will play a large role in determining your body’s health. As the days goes on and fatigue sets in, injury, pain, and muscle imbalances are more likely to become an issue. Managing upper back pain when sitting can be combated with good posture awareness and finding ways to minimize a sedentary lifestyle.
Massage therapy has been used for centuries to decrease stress and relieve pain. It can be done by a trained massage therapist or with the right tools in the comfort of your own home. Massage for upper back pain uses various techniques to relieve adhesions, reduce muscle tension, and eliminate stress. Keep reading to learn more about how massage can help you.
Upper back pain responds really well to exercise. The best exercises for upper back pain focus on restoring good posture, blood flow, and muscle balance to this notoriously stiff and sore area. A good program will include exercises for the spine, chest, and shoulder blades.
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