As you approach 50, you must have many priorities. This includes following a solid plan for financial security and retirement, spending plenty of time living your dreams, and consistently taking care of your health and well-being. Last on this list is a big deal, because let’s be honest: if you don’t keep your body in good working order, you might not be there to relax and enjoy the hard work you’re putting in on the journey from home. life ! First on deck on your to-do list should be doctor-recommended cardio training for people over 50. You heard it right! This self-love “to-do list” should be your #1 priority, so listen up.
Why is it so important to do cardio as you age?
We can’t stress enough the importance of cardio exercise as you age, especially once you hit your 50s. According to the World Health Organization (WHO), the leading cause of death worldwide is due to cardiovascular disease (CVD). In fact, in 2019, cardiovascular disease was the cause of death for approximately 17.9 million people. Heart attacks and strokes contributed to 85% of these deaths. Quite alarming, don’t you think? We reached out to Mike Bohl, MD, MPH, ALMDirector of Medical Content and Education at Ro and a member of our Medical Expert Council, to learn more.
Most cardiovascular disease can be prevented by making certain lifestyle changes. According to the Centers for Disease Control and Prevention (CDC), avoiding smoking cigarettes, engaging in regular physical activity, and maintaining a healthy weight are all key to preventing heart disease. When it comes to fitness, Dr. Bohl says cardio is one of the best exercises you can include in your routine, especially as you get older.
He reveals: “One of the main benefits of cardio is that it gets your heart pumping and encourages efficient blood flow and oxygen delivery to body tissues. This helps keep your blood vessels in line (instead of stiff ) and is extremely beneficial for preventing heart disease and blood vessel disease.Cardio is also very important for improving insulin sensitivity, which may help protect against diabetes.
Exercise is also essential for supporting your immune system and helping to ward off infections. Dr. Bohl adds: “Additionally, depending on the type of cardio you do, you can also build muscle (allowing you to maintain a functional state well into old age) and build bone (reducing the risk of osteoporosis and fractures). ).”
Take a bike ride or play a game of pickleball with friends.
If you’re not particularly good at cardio, no worries. We have a solid cardio workout for people over 50 that you can start doing right now.
There are so many ways to benefit from cardio exercise, so you can choose something based on the equipment you have and what you will be tracking. Some great choices are swimming, bicycling, using a treadmill or elliptical machine, and participating in fun team sports like pickleball or tennis. The most effective routine is the one you are most likely to follow.
Sometimes the simplest plan works best because you will take the time to do it every day. For example, taking a brisk 30-minute walk outside is an ideal workout for people over 50. Dr. Bohl offers some great tips for getting the most out of your walk. These steps will keep your breathing rate and heart rate up, and they’re easy habits.
Grab a pair of lightweights to challenge your step.
“As you walk, keep your feet moving, even if you’ve stopped at a crosswalk. You can walk in place until it’s time to start walking again,” Dr. Bohl suggests. Also, “Pump your arms back and forth as you walk, to get your upper body moving as well.” To add a little extra goodness, bring along a pair of lightweights to hold throughout your getaway.
Prepare a quick playlist to encourage a faster pace.
Help the time pass efficiently by listening to a hand-picked playlist, adding only songs that have a fast beat. You will rock and roll listening to your music while walking to the beat. Not only will it be fun, but it will also help you maintain a faster pace.
Dr. Bohl recommends: “If you walk briskly for 30 minutes, you should do that 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/durations desired) per week.’
Alexa Mellardo
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
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