How to Do Endurance Exercises as a Senior

Endurance exercises are low- to medium-intensity exercises that increase your heart and respiratory rates. Your goal should be to do endurance exercises 30 minutes each day. As a senior, you may want to start by exercising only 5 to 10 minutes each day, or by doing two or three 10-minute periods of exercise each day. You can then gradually and safely build up your level of intensity by adding 5 minutes to your exercise time each week. When you perform endurance exercises, you use the large muscles of your arms and legs, so combining endurance with strength-building exercises will be helpful. As you progressively increase the level of endurance exercising, don't be afraid to challenge yourself. These exercises increase the oxygen and nutrients flowing to your tissues, improve your circulation and build up stamina. You'll be able to feel the difference that a healthy heart and lungs make! Endurance exercises can also lower your risk of diabetes, stroke and heart disease, and help you maintain or lose weight by increasing your metabolism.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Bicycle
• Bicycle helmet
• Stationary bicycle
• Comfortable walking shoes
• Jogging shoes
• Water bottle
• Ski equipment

Do Moderate Endurance Exercises

1. Swim at your local fitness center, YMCA or YWCA. They may have special senior days so you can go at your own pace.
2. Bicycle around your neighborhood or on bike trails where the surface is flat. Avoid hills until you're at a higher level of endurance.
3. Cycle at home or at a fitness center on a stationary cycle. You can control the time, resistance and speed on these machines.
4. Walk around your neighborhood or at a local fitness center track. Walk on a level surface and swing your arms as you walk. Wear comfortable walking shoes.
5. Play sports, such as tennis (doubles) and volleyball. Wear comfortable shoes.
6. Take dance lessons.

Do Vigorous Endurance Exercises

7. Walk in areas where there are hills or climb steps. Wear comfortable shoes.
8. Bicycle in hilly areas. Make sure your bicycle has several gear options.
9. Swim laps if you're an experienced swimmer. You might want to see whether your local pool has a senior day.
10. Cross-country or downhill ski.
11. Hike with a group.
12. Jog around your neighborhood. Wear jogging shoes and bring a water bottle.

Tips & Warnings

• Work up to doing at least 10 minutes of exercise at a time. Any less will not increase your heart and respiratory rates for a long enough period.
• Do gentle stretches before and after your endurance workout to warm up and cool down your muscles.
• Drink plenty of water before, during and after endurance exercises. You will sweat and lose more water during these exercises than most others. A senior should drink 8 glasses of water each day.
• Wear loose-fitting clothing.
• Wear safety equipment for the exercise you choose to do.
• Ask your doctor whether cardio exercises are safe for you, especially if you are taking heart or blood pressure medicine.
• Stop exercising if you begin to feel dizzy or experience chest pain, or if you experience difficulty talking while exercising.
• Pay attention to heat and cold since senior bodies can be more sensitive to temperature changes.