Cardio Work Boosts Your Heart, Mind, and Mood

shutterstock.com

When I'm feeling sluggish, moving around gives me more energy and lifts my spirits. Doing cardio work in the form of running or interval training is a favorite antidote, increasing my heart rate and getting my blood pumping.

Seniors have much to gain by starting or continuing a cardio program. Benefits include strengthening your heart and lungs, boosting your mind and mood, and managing your weight. It's one part of a complete exercise program that includes strength training (twice a week is recommended) and balance and flexibility training.

Are cardio work and aerobic exercise the same thing?

They’re intertwined. Cardio work refers to exercise that strengthens the heart and aerobic exercise requires oxygen for energy. So any activity that increases the heart rate naturally increases oxygen to the body and vice versa.

How much cardio work should you do?
The Centers for Disease Control and Prevention recommends that older adults get 150 minutes of moderate exercise (like brisk walking) a week. I know this sounds like a lot, but it really isn't. Doing 30 minutes of activity, five days a week will knock it out!  Click here for more CDC information. 

At what intensity should you work out?
Do the Talk Test. Being able to talk in sentences is a good indicator of moderate exercise.  If you can't say more than a few words without being out of breath, you're doing vigorous exercise. The CDC provides more information here. 

What’s the best kind of cardio work to do?
This is the free spot on the bingo card! Any kind of activity that you like is the best kind of cardio. The only requirement is that it must elevate your heart rate. So walking, dancing, swimming, and cycling are all fair game…as are exercise videos! :)

My mom and I created a mini-interval cardio workout, designed to get your blood pumping. Each of the four rounds includes three 20-second exercises. It goes by quickly and will work out your whole body in addition to providing heart healthy benefits.

So if you're feeling sluggish, get up from your chair or sofa and move around. It's never too late to start exercising and every movement contributes to the 150-minute a week goal.

Like this workout? Join our email list to get the latest fitness videos and inspiration!