Find out ‘What Are The Best Cardio Exercises To Boost Your Endurance As You Age?’ Let’s face it, growing older may be difficult. It’s quite normal to slow down and take things a little more slowly as you become older.
Yet, being older does not excuse you from maintaining your physical condition. When you’re in your 40s and beyond, it’s more important than ever to take great care of your body to make sure you can continue doing the things you love for as long as you’d like—not because an aging body has forced you to sit back and watch life. We’ve compiled a list of the top cardio workouts to help you maintain your physical fitness and increase your endurance as you age.
Your aerobic endurance is a crucial area of fitness that you should concentrate on. According to ScienceDirect, this is your capacity to exercise for longer periods of time. Brisk walking, jogging, cycling, swimming, rowing, playing tennis, and even dancing are cardio-based sports that increase endurance and are all excellent methods to keep healthy, enhance your fitness, and carry out everyday duties.
According to the National Institutes on Aging, endurance exercise can also improve the condition of your heart, circulatory system, and lungs while lowering your chance of developing chronic diseases.
We have the activities you need if you’re wanting to increase your endurance and promote long-term health. Here, we got the information on the four greatest workouts to maintain your endurance as you age from Life Time personal trainer Samantha McKinney, CPT. Learn more by reading on.
Swimming
Your joints may suffer as you get older due to wear and tear. Thankfully, research suggests that low-impact exercises like swimming are a great substitute for high-impact endurance sports like running since they are gentler on your joints. Moreover, gravity is counteracted by the buoyancy of water, which reduces strain on your joints, according to Swimming World.
Entertaining ways to increase your endurance while mingling with others include taking an aqua class. According to McKinney, swimming lessons may increase your heart rate, give you an aerobic exercise, and foster a sense of camaraderie. To master appropriate form, you need first take a few swimming classes.
Cycling
Cycling could be a good alternative for you if you want to increase your endurance while protecting your knees and lowering your chance of injury.
An analysis of numerous trials indicated that beginning cycling improved cardiovascular function, metabolic outcomes, and cognitive performance in persons aged 70 and older. This finding was reported in the European Review of Aging and Physical Activity.
“On a treadmill, interval training can be taxing on the knees for many people. A wonderful method to include high-intensity training without the jarring, pounding force of gravity that might occur in other modalities is to use a stationary bike with increased resistance “Why? says McKinney.
Pickleball
Who says doing an endurance workout needs to be monotonous and repetitive? Sports like pickleball, tennis, and squash are excellent methods to improve your endurance while having fun if you’re up for it.
For instance, researchers from a 2021 study found that elderly persons who played pickleball daily for six weeks improved their vertical jump height and cognitive skills in addition to their cardiovascular health. The individuals also mentioned having decreased joint discomfort.
Making exercise enjoyable is important, which is why McKinney says adopting unconventional cardiovascular training methods that include people may be quite beneficial. “Pickleball’s growing popularity can be attributed, in part, to the fact that it can deliver an excellent workout without feeling like it. Also, the time flies very rapidly, providing for a greater weekly total of active minutes.”
Walking
Walking outside may do wonders for your cardiovascular system and stamina, whether you like a quick morning stroll or a leisurely evening stroll.
“Lower intensity sports like walking establish the framework for your endurance and aerobic ability,” adds McKinney. Walking improves your body’s ability to recover from more intense exercise and help you burn fat more effectively.
Try incline or speed walking for an added challenge if you want to test yourself.
