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 |
13 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)