As we age, the cardiovascular system undergoes various changes, which is why low-impact cardio exercises for seniors are very important. Changes in the cardiovascular system include a decrease in the flexibility of the arteries, an increase in the stiffness of the arterial walls, and a decrease in the pumping capacity of the heart. These factors can increase the risk of developing cardiovascular diseases. To counteract these changes, having an active lifestyle and doing regular exercises can play a key role.
Numerous studies have shown that regular physical activity can help reduce blood pressure, improve heart function, and increase longevity in older people. For example, doing Anti Aging Exercises can be very beneficial for older people. In addition, high blood pressure is also one of the main risk factors for heart disease and stroke. Numerous studies have shown that exercise can help reduce blood pressure. During physical activity, blood pressure temporarily increases to provide the blood needed by the muscles.
By continuing to engage in regular physical activity, the cardiovascular system is able to regulate and lower blood pressure. Aerobic exercises such as walking, swimming, and cycling can effectively lower blood pressure and have positive long-term effects on heart health. In this article from humanhealthmag, we will introduce types of low impact cardio exercises.
The Impact of Exercise on Heart Health
Most doctors believe that low-impact cardio exercises for seniors are very beneficial for the heart of these people, and even heart patients can do their own exercises. Apart from medications, it is physical activities that help heart patients strengthen their heart muscles and manage their blood pressure and sugar levels. In addition, exercise helps lose weight, control blood sugar, and strengthen bones.
If you have recently suffered a heart attack and are experiencing chronic chest pain and shortness of breath, various types of exercise for heart patients will be ideal for you to strengthen your body and increase your endurance, and help you feel better mentally by reducing body fat and improving your health. When you exercise regularly, your heart pumps more blood without any restrictions.
Best Low-Impact Cardio Exercises for Seniors
Low-impact cardio exercises for seniors are essential because they can keep the heart muscles healthy. Doctors also believe that exercise can help heart patients live longer. So, if you are a heart patient, don’t worry about a healthy lifestyle anymore. Here are some of the most effective exercises and exercises that you can do at home.
- Aerobic exercise
It is often recommended for older adults to do aerobic exercise. Doctors recommend activities such as brisk walking, swimming, running, cycling, jumping rope, and playing tennis. These exercises can improve blood circulation, which helps lower blood pressure and heart rate.
- Resistance training
Resistance training for elderly at home can be considered one of the best exercises for cardiovascular disease. For this, you can do activities such as training with weight machines or free weights, such as hand weights, dumbbells, or barbells. Apart from this, you can also try body weight resistance exercises, such as hip bridges and squats. This exercise helps in losing weight and fat and maintaining muscle mass.
- Stretching
Stretching and flexibility are very important for older adults. Doctors usually recommend doing stretching exercises at home. You can also find suitable YouTube videos and use them to practice stretching. It will be very useful if you do this stretching every day before starting exercise. The main purpose of this flexibility exercises for seniors over 70 is to prevent joint pain and relieve muscle cramps.
- Walking and jogging
Walking is one of the most common exercises for the heart. Doctors have recommended regular walking, which is free and easy. At first, older people should consider shorter walks and gradually increase them. Jogging or running is not suitable for the elderly right away. Walking and running are effective ways to strengthen endurance and relieve heart stress.
- Swimming
Doctors recommend swimming as an ideal aerobic exercise for the elderly, which effectively increases the overall fitness level of the human body and energy. It can be used as an alternative to walking when the weather is unfavorable.
- Cycling
Both outdoor cycling and stationary cycling at home can be good physical exercises for the heart. Doctors have noted that cycling helps reduce the risk of heart disease. Your heart rate increases by using the large muscles of the legs. Make sure the weather is suitable and keep your pedaling speed moderate while cycling.
- Yoga
Doctors often prescribe yoga as a heart exercise, especially after a sudden heart attack. Because you need to focus when you move your body in yoga. This exercise mainly helps in building muscle coordination and flexibility. In addition, it is also a mental exercise, as you allow your mind to relax and lower your blood pressure. You can practice yoga for 30 minutes, about five days a week.
- Dancing
If you are tired of all the boring and monotonous exercises, you can choose to dance. This exercise is very good for the heart. Slow dancing not only exercises your muscles and increases your heart’s endurance, it also cheers up your mood and helps improve your health.
Low-Impact Cardio Exercises for Seniors That are Bad for the Heart
Although low-impact cardio exercises for seniors have many benefits, some exercises are bad for the heart. That is, if you have a heart condition, you should understand the positive and negative aspects of exercise. For example, you should make sure that your doctor recommends the types of exercises and when to do them.
Excessive exercise can harm your health. In addition, if you have asthma problems, you should avoid heavy exercise. People with injuries should also avoid exercise. It is also best to do the exercises mentioned above under the supervision of a doctor or a trained trainer to ensure optimal results and safety. Below are some examples of exercises that are prohibited for heart patients:
- Plank
- Weightlifting
- Press-ups
- Sauna and Jacuzzi
- Sprinting
- Tennis
- Football
- Volleyball
Concluding Remarks
In this article, we have introduced some of the best low-impact cardio exercises for seniors and explained their benefits. In general, regular physical activity in older people can significantly improve cardiovascular health and control blood pressure and lipid levels. Aerobic, strength and balance exercises can help improve quality of life, reduce the risk of heart disease and increase longevity. Older people should design a good exercise program that is appropriate for their physical condition in consultation with their doctor and do it regularly.
One of the important points regarding physical activity in older people is the effect of timing and location of the activity. In many cases, older people limit their physical activities to leisure hours. However, research has shown that physical activity throughout the day, whether at work or in leisure time, has different effects on blood pressure.
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Frequently Asked Questions
Is it Possible to Exercise After Open Heart Surgery?
Always talk to your doctor or a qualified trainer who is familiar with exercise for heart disease before starting an exercise program. You need to make sure that the exercise you are trying to do is safe for you. So if you have recently had a heart attack or have chest pain, pressure, or shortness of breath, you should definitely check with your doctor before starting an exercise program.
Is Exercise Bad for Heart Patients?
Exercise is good for everyone, and with the variety of exercises available today, almost anyone can do the exercise they like. Of course, heart patients should do their appropriate exercise under the supervision of their doctor. Be aware that intense exercise training and competing in endurance events can lead to heart damage and rhythm disorders.