As you approach 50, there are many priorities you need to keep track of. This includes following a solid plan for financial security and retirement, spending plenty of time living your dreams, and constantly taking care of your health and well-being. The last one on this list is important, because let’s be honest: if you don’t keep your body in good working order, you may not be able to relax and enjoy the hard work you put into life’s journey! First on deck for your wish list must be recommended by a physician cardio workout for people over 50 years old. You heard right! This self-love “to do list” should be your #1 priority, so listen up.
Why is cardio so important as we get older?
We cannot stress enough how important cardiovascular exercise is as you age, especially once you hit 50. According to the World Health Organization (WHO), the leading cause of mortality in the world is cardiovascular disease (CVD). In fact, in 2019, CVDs were the cause of death for approximately 17.9 million people. Heart attacks and strokes contributed to 85% of these deaths. Pretty alarming, don’t you think? we approach mike bohlMD, MPH, ALMthe Director of Medical Content and Education at ro and member of our board of medical expertsLearn more.
Most cardiovascular diseases can be prevented by making certain lifestyle changes. According to the Centers for Disease Control and Prevention (CDC), avoid smoking cigarettes, engage in regular physical activity, and keep a healthy weight they are all key players in the prevention of heart disease. When it comes to fitness, Dr. Bohl explains that cardio is one of the best exercises he can include in his routine, especially as he gets older.
He reveals: “One of the main benefits of cardiovascular exercise is that it gets the heart pumping and encourages efficient blood flow and oxygen delivery to the body’s tissues. This helps keep blood vessels flexible (rather than rigid) and “It’s tremendously beneficial for preventing heart disease and blood vessel disease. Cardio is also very important for improving insulin sensitivity, which can help protect against diabetes.”
Exercise is also essential to support your immune system and helps prevent infection. Dr. Bohl adds: “In addition, depending on the type of cardio you’re doing, it can also build muscle (allowing you to maintain functional status well into old age) and strengthen bones (reducing the risk of osteoporosis and fractures). ).”
Take a bike ride or play a round of pickleball with friends.
If you’re not particularly good at cardio, don’t worry. We’ve got a solid cardio workout for people over 50 that you can start doing right now.
There are so many ways you can benefit from cardio exercise, so you can pick something based on the gear you have and what you’ll be keeping up with. Some great options are swimming, biking, using a treadmill or elliptical machine, and participating in fun team sports like pickleball or tennis. The most effective routine is the one you feel most inclined to stick with.
Sometimes the simplest plan works best since you’ll have time to do it every day. For example, a brisk 30-minute walk outside is an ideal exercise for people over 50. Dr. Bohl offers some excellent advice for make the most of your ride. These steps will keep your breathing rate and heart rate up, and they are simple habits.
Grab a pair of light weights to challenge your walk.
“During your walk, keep your feet moving, even if you’re stopped at a crosswalk. You can walk in the same spot until it’s time to start walking again,” suggests Dr. Bohl. Also, “Pump your arms back and forth as you walk, so your upper body is moving as well.” To add some extra goodness, bring a couple of light weights to hold during your excursion.
Put together a fast-paced playlist to encourage a faster pace.
Help time pass efficiently by listening to a carefully curated playlist, adding only songs that have a fast pace. You will enjoy rock and roll while listening to your music walking to the rhythm. Not only will it be fun, but it will also help you keep up a faster pace.
Dr. Bohl recommends: “If you walk briskly for 30 minutes, you should be doing this about five times a week. If you prefer longer walks on fewer days, that’s fine too—just try to get a total of at least 150 minutes.” (in any combination of days/time periods you want) per week.”
alexa mellardo
Alexa is the Mind + Body Deputy Editor for Eat This, Not That!, overseeing the M+B channel and providing readers with engaging topics on fitness, wellness and self-care. Read more about Alexa
