30 Minute Senior Cardio Workout
Video taken from the channel: Fitness With Cindy
Seniors’ Cardio Workout Exercises For Seniors
Video taken from the channel: More Life Health Seniors
Cardio Exercises for Seniors that are fun. Aerobics for seniors. Senior fitness. Low impact exercise
Video taken from the channel: Curtis Adams
CARDIO EXERCISE FOR SENIORSSenior fitness that is fun! Standing and Chair exercises for seniors.
Video taken from the channel: Curtis Adams
Cardio exercise guidelines for seniors
Video taken from the channel: Health & Fitness By Jackson
Exercise Guidelines for Older Adults
Video taken from the channel: The Prehab Guys
Senior Fitness Low Impact Cardio Workout
Video taken from the channel: Senior Fitness With Meredith
Use these steps to set up your cardio workout: Choose an Activity Pick any activity where you can work at a moderate or vigorous intensity level (or about 65% to 80% Walking Running Cycling Swimming Aerobics Home exercise videos Choose How Long to Exercise While the ACSM recommends 20-30.Low Intensity Cardio Exercises For Seniors Low-intensity exercises only slightly increase your heart and breathing rate. They are suitable for older adults with various medical conditions that affect their ability to exert themselves.
The most standard low-intensity cardio activity is walking.Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Add moderateto high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
Spend less time sitting.High-Intensity Cardio Exercises for Seniors High-intensity cardio workouts push your heart and breathing to the point where talking can become difficult. One minute of high-intensity exercise is worth two minutes of moderate or low-intensity exercises. This means your 150 minutes of exercise per week could be cut down to 75 minutes.The American Academy of Family Physicians recommends getting two hours and 30 minutes of cardiovascular exercise per week for seniors.
This can be broken up over multiple days, or you can do a little bit every day. Another option is to do vigorous exercise, such as jogging, for one hour and 15 minutes a week.Try a few of these aerobic activities: Walking or hiking. Some forms of yoga.
Some yard work, such as raking and pushing a lawn mower. Bicycle riding (stationary or outdoors) Water aerobics.Target heart rate for seniors Target heart rate and aerobic exercise as you age Scientists have found that those who engage in activities that get their hearts pumping into their ‘aerobic’ activity range improve their brains and memory as well as their cardio fitness.Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum. The figures are averages, so use them as a general guide.
Age. Target HR Zone 50-85%. Average Maximum Heart Rate, 100%.
Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity — such as brisk walking, swimming or mowing the lawn — or 75 minutes a week of vigorous aerobic activity — such as running or aerobic dancing. You can also do a combination of moderate and vigorous activity. It’s best to do this over the course of a week.
Working with older adult clients can be hugely rewarding, particularly because regular physical activity can play a crucial role in helping them maintain their independence and perform activities of daily living. Learn about some of the special considerations you need to keep in mind when designing cardio training programs for older adults.Aerobic activity.
Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefit.
The Physical Activity Guidelines for Americans, 2nd edition external icon outlines the amounts and types of physical activity needed to maintain or improve overall health and reduce the risk of chronic disease. It also highlights individual and community-level strategies that can make being physically active easier in the places where people live, learn, work, and play.There are no official fitness guidelines for older adults, but the basic exercises for senior are the same at every age. The average 65-year-old can expect to reach her 85th birthday, and the average 75-year-old will live to age 87. How we’ll celebrate those birthdays — as the life of the party or immobilized on the sidelines — has a lot to do with how we spend our time today.
Take part in at least 2.5 hours of moderateto vigorous-intensity aerobic activity each week. Spread out the activities into sessions of 10 minutes or more. It is beneficial to add muscle and bone strengthening activities using major muscle groups at least twice a week. This will help your posture and balance.
Go for moderate activity, like brisk walking, at least 30 minutes a day, at least 5 days a week. If you’re short on time, vigorous activity, like jogging, gives you the same benefit in 20 minute.
List of related literature:
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| from Gerontology for the Health Care Professional |
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| from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition |
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| from NSCA’s Essentials of Personal Training |
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| from Physical Change and Aging, Sixth Edition: A Guide for the Helping Professions |
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| from Issues in Discovery, Experimental, and Laboratory Medicine: 2011 Edition |
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| from Strength and Conditioning: Biological Principles and Practical Applications |
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| from Netter’s Cardiology E-Book |
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| from Guccione’s Geriatric Physical Therapy E-Book |
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| from Physical Activity Instruction of Older Adults |
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| from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book |
120 comments
We should exercise more, so we get stronger. Because the vaccine will kill the weakest population.
I thought I had commented on this one?-Well, just in case, this one, and all the just regular-low-impact, averaging around 14 to 15, even close to 16 mins-are my very, very favorites! For as I stated before-I cannot, nor do want to-get into-any equipment-other than very light weights! To each his or her own, but these types right here: make us work hard, burn calories, give plenty of steps, and tone muscles, without all the fancy, smanshy, idk, I just love this, so thanks for making it, Meredith, and for being you! <3 Have a magical day to all, and stay safe and active!!! <333
I’ve just found your channel about 3 days ago, it’s great for my level of mobility, 68 years young, but hope to do a few more from your channel, I’m from London, thanks Meredith
I like this senior exercises. I like also the clearness of instruction. Can you give also exercises in Filipino dialect.
I’m so glad I found you on my tv you tube channel about a month ago. Your exercise routines are by far the best out there. You have such a friendly easy manner as well as a professional presentation. I do this workout and one of your other routines depending how I feel every morning and I follow up with a TaiChi Qigong exercise routine. I love that you remind us to breathe, drink water and only do what is comfortable at the time. Thank you very much Meredith. You are an inspiration. I am a 70 year old from the UK btw
Hi..im from Philippines.my 1st time to join ur workout..i feel good after work out..im senior..
Godbless
I’m from NZ…and this is just I need to do..to help with my copd…Thank you…choice
I just watched this and I think I’ll be doing this tonight…had a major operation two years ago I think I can do this…thank you…
Really enjoyed this workout with the audible music, would be great to get a longer version! Thank you for all the great workouts, still waiting for the next advanced one. 😉 Joanna, Warsaw, Poland
Thank you Meredith, I have been doing this video about 5-6 times a week for almost 2 months now during the Covid mess. I added 3 pound weights to get a bit more of a workout. I am a 70 year old yoga teacher with questionable knees who has been teaching for 20 years and practicing for over 55 years and, this seems to really work for me in addition to walking 30 minutes with the dog and doing upper body weights with 5 and 8 pounds. You are easy to listen to and follow. As a matter of fact, you inspired me to teach my own yoga class on zoom as I’m still not teaching in person yet!
I think the movement of the head is too much for the senior.
Liked this very much. Quite a glow on by the end. Thank you!
I am so glad I found this video. It’s just what I need and can feel the benefits after doing it daily for a week.
Thank you, Meredith (you have a really nice, easy manner)
I am 59. Am able to walk one mile easily, but just worked up to that after being sedentary for too long. Finally got up out of the recliner.
I was just barely able to do this workout, but I did finish it. A couple of the steps were hard for me to coordinate, but I was still moving. I did this on top of walking a mile earlier. I feel like I’ve accomplished things today! Thanks for posting this. I will check out your website and other videos.
By rhe way i am from the Philippines a senior citizen. Again thank you so much
I’ve been doing this exercise for 2 months and it helps me a lot. Thank you so much.
Great workout for someone who has leg and knee pain and can’t get to the doc since covid! Push myself through every morning! Thanks Meredith!
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Thank you so much for your easy to follow workout. I’m 62 and it pretty good shape, but I do need extra help. My adult daughters have had me workout with them, but its too much. LOL
I finally had to admit my “elderly” status and goolge that. I found you and am so glad that I did.
Thanks again.
Thank you Meredith. You take me back to the cardio since my gym is closed.
I just did your senior workout that had all kinds of dances and I loved it! All of your videos are great, but this is my favorite! Thanks for doing all of these videos for us seniors who are home bound.
Hi Meredith! I too add my thanks. My mother who is senior and in need of exercise did this routine today. She found it challenging but feels encouraged to try it again. It can be hard to find routines that are not too overwhelming for a true beginner. I did it with her and thought it was fun. Perfect anytime but especially in quarantine!
Hi Meredith. Greetings from the Island of Cyprus.
I am a 76 year old Royal Air Force vet who has been doing your Cardio work out everyday for the last two weeks. Keep up your great work. Very many thanks.
I just subscribed and talked my mom into doing it work me. I’m 35 but this one’s easy on my ankle and my mother is 65 and finds it gentle.
Loved this video I am not a senior but I am very overweight, this was something I can do��
Good Morning Meredith from the UK. I have been searching for a workout and found yours just now. I am not a senior but have back issues and I am missing my walk to work routine. This workout is simple and clear. A great help during this tough time for everyone. Thank You. Keep Safe & Well.
Thank you. This exercise was difficult. I’ll have to repeat it many times before I get it correct. DRS / RVN Vet.
deceptively hard,I only made it to 10 mins.This will be my program for sure!!! Excellent low impact for me (68 yrs)Thank you,Meredith!
Really appreciate this. Your directions are very clear and you are easy to follow. Helps get over the sequestered funk.
Great new workout Cindy, loved it. I am 77 and live in NZ. So glad I’ve found you.
Thank you, Meredith, for posting this video! Following your exercise-routine, gives me lot’s of energy and brightens my day! Greetings Rosy from the Netherlands
Big respect from morocco I really enjoyed it today with corona staying home
Meredith, You are a true gift from the God. Over the past three years I have been trying to heal and repair from several medical issues and happening upon your webpage has just changed my life.
I can actually breath naturally which is such an absolute joy. You have to be one of the best personal trainers I have ever seen. Never worked with a live one only was an
avid walker before all the aging spine started to take its toll. Cannot thank you enough and will be hopping about with therabands and balls each and every day. Thanks a million for sharing your very positive energy.
You can’t possibly be a senior but it’s nice that you put out the low impact workouts. I will check out some more.
That’s sweet!! You guys are doing awesome work, much appreciated.
Love your workouts, they are so good and effective without being unreasonable, they are actually “do-able”. Would you please give us some more strength training? Amp it up a little bit with that for those of us who can handle it? Thanks Curtis!!
This is my first time here. I like the instructor and some of the moves, but for me this wasn’t as low-impact as I would like, due to all of the marching. After a while my knee started to hurt and I had to give up.
Thank You so much these workouts! I have a physical disability and have been struggling to find a work out I can actually do, and feel positive about my body and self throughout and afterwards. The pace and intensity level is perfect, and I wouldn’t change a thing! Also, your positivity and encouragement is amazing and I actually look forward to doing these videos daily! Thank you for your gift! <3
I loved this workout, enough variation for anyone. I would love to see senior/beginner workouts (seated if possible) to avoid lower back pain and to relieve knee pain. Thanks!
This is my favorite exercise program. I feel really worn out when it’s over!
we both did the routine today
an ideal way to start the day
keep up the good work
we would be happy with more 30 min vidieos 20 is too short
Praising God for Curtis Adams, I’m being Blessed with more Mobility and Balance and Brain cells! Whoooooop, Whoooooop!
Your workout is just what just what my body needs, Thank You!
I loved your workout; I’m a former dancer who has some serious back and feet Issues(all my tendons are torn in both feet), then to complicate things I fell and broke my wrist and dislocated my shoulder in October. My recuperation has been very slow and just as I was getting into the swing of things, PT, chair workouts, the covid 19 virus hit. Your workout and personality are great! I’m curious; are you a former football player, be safe and well, thanks for the workout. Where are they filmed?
Digging this video. My neck strength and arms are stronger. I’ve incorporated row machine and sit ups afterwards for those core muscles. Drink water!
THANKS, I FEEL BETTER ABOUT WORKING OUT, YOU MAKE IT EASIER.
Curtis makes exercise fun and efficient. There is a lot packed into his 20-30 minute workouts. Many muscle groups are involved and us seniors can keep up with the pace. Keep on helping us Curtis. Thanks
Love your exercises. They don’t get boring, keep varying the work. You are positive and we can get a full workout too. Would appreciate if you can use another term than guys as I am not one. Thank you.
Perfect, don’t change a thing. I don’t need 30 minutes nor harder. There are plenty videos out there that are harder. Perfect for this 70 year old.
I am 70 yrs. I find this exercise very fitting for me. I can not do any strenuous exercises. This has improved my heart.
Thanks Curtis for encouraging us to do exercises with you. My husband and I do it daily in the morning. we throughly enjoy it.
Thanks so much Curtis….all your exercise videos are so great!
tried this work out with my wife
feeling refreshed
waiting for more
Thank you for this video. It’s a great start for me! I subscribed so I can workout to more of them!
Love you, love you, and love you. I am not able to do floor exercises. Your program is just right for me.
I really enjoy your exercises. You do cardio, strength & balance, all in one session. I love that.
A friend sent me to you. Good workout. Love it. Glad I found you
Curtis, I love doing this exercise. I do it everyday. I do 3 of your videos a day. Thanks Curtis and have a blessed day.
Just barely found these and immediately subscribed. You are just what I need! Love your personality ��
Thank you for providing such worthwhile exercises. They’re just right for my senior body. Very positive comments.
Your workouts are just what i need. With shelter in place it gives me an opportunity to get some well needed exercise. I have a knee problem that occured from improper healing of knee replacement. Your workout help me work around that and strenthten both knees.
Curtis looking forward to that keep up the good work for us seniors God bless you
Hi Curtis I really enjoy your exercise I’m 67 yrs old are you gonna make any new ones for 2020 I hope so thanks a lot
Would love to see some floor stretches. I’m loving your workouts during this shelter in place craziness, thank you!
Thank you Curtis., for these low impact workouts! Just what those of who want to improve our physical fitness (regardless of age) but can’t do intense exercise need. I appreciate your mild manner, explanations, demonstrations and encouragement.
I am from Belgium, and now with the corona virus we can an may not leave are homes this is a great solutions to stay fit. Thx. simonne
you are great. your videos are enabling me to recruit the chain of muscles which connect during coordination, balance, mobility, involved in your excellently designed movements
Great workout! Brilliant instructor. You’ve given me so many ideas for my classes. Thank you.
i just found this video and love it very much. It really helps seniors
I was SO excited to see a new video from you! OH HAPPY DAY!! I am a disabled veteran with advanced arthritis & recently diagnosed with Parkinson’s disease. I will be using this video tomorrow. In addition, thank you for all those great links in the comments! More videos to find and use. You’re the best giving these to us for free. Since I live on disability, as you can imagine, money does not go too far. These help greatly. God bless you and I pray He will return your generosity. ❤️❤️�� ����
Love the positive attitude and words. 20 minutes is about right time to build endurance and get heart rate up. Thanks
Sooo happy to see you again!, Curtis! I had open heart surgery last year and my cardiologist gave me the OK to “run a marathon”. LOL! Your exercises will help my heart and the rest of my body as well! Thanks so much!
I love your videos. I’m new to teaching seniors and you give me inspiration to keep going!
You have such a great energy! <3 Love your videos! Thank you for sharing.
Thank you for your vídeos! They helped a lot during the quarentine, here, in Rio de Janeiro, Brasil!
Thank you so much. I am going to share it to my mom who’s not able to get her workout because of covid lockdown.
You got a new subscriber!! This quarantine been implementing some exercises for my parents. Definitely will making them do these ones ����
Thank you Curtis didn’t want to do heavy work but this gets my heart rate going so thank you and it is fun ❤️
Indeed, you have got such swinging positive vibes! I have to stay at home because of the Coronavirus and this is exactly what I need! Great! Thank you so much!!!
Just found your channel. I love it. I’m 63, very healthy and mobile. And I want to keep it that way. I’ve been exercising with you and a few days. Thank you!
thank you craig, for first time a long long time, i feel like i can slowly get back into getting into shape…love you! your videos are just what i need at this stage of my life….
Gracias, estaba buscando para comenzar con mi edad de 50 anos, y los demas empiezan muy acelerados…cosa que no podia hacer porque ëstoy empezando” y me cansaba al instante. Me encanto, espero tengan mas variedad! Bendiciones!
Thank you so much
Your videos are GREAT!!!
I train young adults and these are perfect for modifications
Glad to have found you. At 72 I need a bit of help getting back to my previous good health habits and exercise. Thanks!
VERY NICE!!! �� ��������
I will share about your ‘exercise videos’ with all of my ‘Google+ friends’, on my page!������
Thanks for your teaching!����
my seniors are loving the boxing stuff! So fun! And I teach piloxing so really I’m just bringing down the intensity. Thanks for posting.
Just finishing up cardiac rehab classes. Must continue exercising on my own and just viewed this video. Will use your videos to get stronger and healthier. They want me to joint a gym or buy an expensive piece of gym equipment which is not possible. Will use YouTube & your videos here on out! Thanks.
This video is great, Curtis, and it fits my level right now because of an injury to my right leg. I showed this to my doctor, and he approved it for me, said it’s a great video to use.
Thank you for posting this, and your personality is wonderful, too.
I have been looking for Band Exercises that I can begin with, for my fitness level. I am not a senior citizen, but when I saw the modified jumping jack, I was like yes, I can do this. I am heavy chested and “thick.” I can’t do jumping jacks. I can’t get on my knees and get back up. I have watched the videos and I am encouraged. I can do this!!! You have modified exercises. Thank you. Finally!!!!
Curtis, looking for inspiration for my senior classes. This is great! Thanks!
Thank you I have some health issues and this is perfect for me!!!
Excellent video! I’m a personal trainer and I referred my clients to this video to do for her cardio homework
Thank you so much I felt so much better afterwards keep up the great videos for Seniors!
Great work y’all! The woman in this video has given me zero excuses not to exercise. This goes to show that no matter what your age or physical condition is, you still have options. Thanks for the inspiration.
Absolutely enjoyed this one. I do weight exercises on my own, butt the continuous feature of this workout was invaluable. Thanks Mike!
I feel much stronger for doing these exercises….thanks again.
Decided to go for another 5 minutes on this exercise which seems fine. By the way I have found the stretching my back backwards exercise has so improved a nasty backache I had.I am doing it several times a day and getting funny looks around the neighbourhood!
Great work coach. How do I protect my knees during these exercise?
Feeling invigorated and positive after another one of your fun workouts! Thank you!
I feel at this end of this one I could still do another set. is this ‘safe’?
Helping me during lockdown.Enjoy doing a variety of workouts. Thank you.
Nice to have a brief, gentle workout with a bit more action!
Any chances of an overall daily stretching routine for seniors?
This is my 5th workout this week with Cindy, and the first workout where I didn’t have to take any breaks. I love how she talks about using all of our muscles and our mind! Thank you, Cindy!
Loved the pump class 30 minutes was just perfect! Thank you so much for an unbelievable experience.
Loved this workout Mike! Got my heart rate up!! Now onto my day!! See you tomorrow!
Very nice,I think one can do it with lite weights in hands,right?
Hi Cindy Am. 66 from the UK and found you on YouTube about 5 weeks ago. Am quite fit and used to zumba and aqua zumba. Your classes are great. Love the pump it up especially. Deceptively hard and pushes me. Have been doing this one daily and know its doing me good in lockdown. I like that you have a running commentary and explain the intensity. Thankyou keep up the good work.
You are the greatest! I’m 66, been exercising forever, & I really enjoy your routines & the music! You do great & unique combo moves, & you’re knowledgeable about the muscle groups. I’ve always done Latin dances with my late husband, and my boyfriend refuses, so you are my outlet!
Great!! Perfect for a rainy corona virus stuck inside kind of day in Boston:)
Thank you again i really enjoy following your steps. ⚘������
Wow, I am super excited that I found you on YouTube. You are fantastic and super energetic but yet at 70yrs old I was able to keep up with you. It was truly a great workout. Thank you for your expertise.
What are the names of the songs/music you use on this video? I recognize all of them but don’t remember the names. Great music and great work out.
Coo!!!! Thank you so much!!!!!! I’m 60 and have my L3 and L4 together because of a terrible sickness. Thank you. Your routine is so good! Greetings form Guadalajara, Mexico.
you are teh best! I’m homeebound due to covid 19 and trying to exercise every day. I love your workout, thank you
Stuck inside because virus is getting more widespread. So glad to have your workout video! Important to work up a sweat and get the heart beating!
I love this class! Just like my ones I do at our local YMCA, which we cant do now because of the virus. this really helped my mind, body, and soul thank you Cindy!
You rock Cindy! You make me smile while I work hard. Sharing with all my senior friends. Thank you! Austin TX
Just what I needed! Confined indoors due to the virus, this definitely lifted my spirits!
I really enjoy your workout videos. I have only been able to find 3 though. Do you have more? Will you be doing more? 30-45 minutes of mixed intensity is what I am looking for. Thanks for sharing your gifts in this way.
Just did the 20 min workout, so great for before work, just right!
I did your Zumba earlier today. It was awesome! It’s just right for me.