![]() Your heart and the rest of your body will thank you now and in the future. The most important thing I tell my patients is to find something you like to do and stick with it. It gives me the energy and stamina I need to do my job every day. I am an avid cyclist and enjoy the heart health benefits of pedaling – either as a means of transportation or recreation.īicycling is a big part of my life. Also, cycling allows you to take in the scenery, which awakens your senses and helps to improve your mood. ![]() Bicycling is a wonderful activity that you can do on your own or with family and friends … inside or outside. Walking, swimming, dancing, and riding a bike are all excellent ways to achieve these goals. Cardiovascular exercise increases the heart rate, which in turn, strengthens your heart muscle, helps to manage weight, and lowers blood pressure. By participating in an activity you enjoy, you are choosing the road to a healthier lifestyle. But adding physical activity to your daily life shouldn’t feel overwhelming. It already has been proven that exercise improves our mental and physical well-being. Think about activities that you enjoy and how you can incorporate them into an exercise routine.Did you know cycling and cardiovascular fitness hand in hand … or shall we say hand in heart? ![]() Another option is cross-country skiing, a vigorous cardio exercise that incorporates muscle extension and flexion more so than muscular load.Ĭhoose activities and exercises you enjoy If you do want to include an activity such as jogging, try an elliptical machine, which tends to reduce the impact on your ankles and knees. High-intensity cardio activities tend to put stress on joints and can cause injuries. One minute of vigorous exercise is the equivalent of two minutes of moderate-intensity exercise, so you only need 75 minutes weekly to meet the CDC recommendations. Most of the progressive resisted strength training in older adults include high-intensity strength training protocols, involving 8–12 repetitions of the exercise to the point of muscle fatigue. High-intensity, or vigorous cardio exercises will result in large increase in heart and breathing rates. If you prefer being outdoors, consider hiking as a more strenuous option than walking. If you enjoy the pool, lap swimming is more vigorous than recreational swimming, though still gentle on joints. Instead, consider a recumbent stationary bike which reduces your injury risk. Cycling is a common moderate-impact exercise, though road biking can have hazards especially if you struggle with balance. More moderate-intensity exercises are generally recommended for healthy older adults. These activities must be performed at a moderate level where an individual can notice increase in heart and breathing rate. Moderate-Intensity Exercises Īerobic exercises are the activities that uses large muscle groups, maintained over a period of time for example brisk walking, swimming or dancing. Recreational swimming is another low-intensity cardio exercise that reduces joint strain. If your health and stamina improve, you might consider increasing the pace or length of your walks. Walking at a slow pace during standard activities, such as shopping, counts toward your weekly goal. Low-intensity exercises results in slight increase in heart and breathing rate, and are suitable for older adults with a range of medical conditions that make exertion particularly difficult or dangerous. The most standard low-intensity cardio activity is walking. Types Of Exercises Low-Intensity Exercises
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