Regular aerobic exercise is very beneficial for any age group, but seniors benefit the most from starting (or continuing, if you are already doing) an aerobic routine. Not only do aerobic exercises strengthen your heart and lungs, but they also provide you with more energy, control your weight, improve mental health, prevent cognitive impairment, decrease symptoms of anxiety & depression, and probably keep you young.
So much so that even seniors who have been inactive for a long time can gain immensely by taking up exercise in their later years. By following an aerobic routine, older adults can improve their quality of life and enhance life expectancy.
Aerobic Exercise For Seniors
Continue reading here to find all the things and tips you need to know about aerobic exercises for seniors and low-impact aerobics for seniors.
Pump Up The Heart Rate With Aerobic
For seniors above the age of 60 years, an aerobic exercise regime should be such that it’s safe but at the same time vigorous enough to increase the heart rate into an aerobic state – that is, between 50 to 85 percent of the maximum heart rate. As per the American Heart Association, the maximum heart rate for older adults aged between 60 and 65 is about 160 beats a minute, and the maximum for elderly people aged between 65 and 70 is 155. In the case of people aged 70 and above, about 150 beats a minute is the maximum.
The table below depicts estimated target heart rates for various ages. Your maximum heart rate is approximately 220 minus your age.
In the age category closest to yours, read across the relevant row to see your target heart rate. Whereas the heart rate during moderately challenging activities is approximately 50-69% of your maximum heart rate, the heart rate during intensive physical activity is approximately 70% to less than 90% of the maximum heart rate.
The figures are averages; thus, use them as general guidelines.
| Age | Target HR Zone 50-85% | Average Maximum Heart Rate, 100% |
| 50 years | 85-145 bpm | 170 bpm |
| 55 years | 83-140 bpm | 165 bpm |
| 60 years | 80-136 bpm | 160 bpm |
| 65 years | 78-132 bpm | 155 bpm |
| 70 years | 75-128 bpm | 150 bpm |
Source: American Heart Association
Alternatively, a practical way to determine intensity is to try talking while performing aerobic exercise. If you can carry on a conversation, you probably need to exert yourself more. If you gasp for breath, that means you are working too hard.
Gradually Increase Time
Aerobic regimes should be long enough to drive you into an aerobic zone without ending in overt fatigue. Typically, an aerobic regime consisting of a warm-up of about ten minutes, along with an aerobic workout that targets a heart rate state lasting twenty to sixty minutes three to five days per week, is enough to get cardiovascular and other benefits.
One should start an aerobic routine that begins with sessions lasting twelve to fifteen minutes 3 times a week on alternate days and progress gradually from there as the endurance builds up.
Note: Consult your doctor to ensure you are healthy enough for an aerobic workout.
Low-Impact Aerobic Exercise Choices For Senior Citizens
Exercise choices for older adults depend on their health condition, fitness status & physical constraints, if any. For the elderly who are in good health with no physical limitations, the options are many – anything from walking & low-impact aerobics for seniors, like jogging on the spot, to running and cycling.
All seniors, but particularly those who are weak, may take a long time to heal from an injury; thus, aerobic exercises that are safe yet effective are good choices. For seniors with physical constraints or those who are new to exercise, walking involves a lower risk of injury and can still increase the heart rate when done briskly enough. Moreover, it also works as a weight-bearing exercise and helps strengthen muscles and bones.
Swimming, water walking, and water sessions are some other good choices to include in your aerobic routines that strengthen muscles and, at the same time, are easy on your joints.
Read here about aerobic and resistance training for cardiovascular fitness
Dealing With Obstructions and Staying Motivated To Continue Aerobic
Obstructions faced by seniors in following aerobic routines include a lack of confidence, disabilities, pain, poor vision, and depression. Aerobic routines that are easy on the joints can decrease and even help prevent pain. Routines that allow companionship, like walking or water classes, can provide both physiological as well as emotional benefits. Exercising with a friend or in a group can provide motivation, promote friendships, and even reduce depression.
Safety For Aerobic Routine For Seniors
Before beginning any new fitness routine, especially for seniors with physical limitations, it is recommended that you talk to your doctor first to ensure that your body can handle the change and also find out about the ideal aerobic exercise routines for the elderly.
Check this Best Resource on Exercise For Seniors
About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
