Aerobic Exercise for Seniors

Updated: January 3, 2023

Exercise – and in particular Aerobic Exercise – is a major factor in helping older adults maintain their physical and mental abilities. But too many of us stop being active as we age. In fact, according to the Centers for Disease Control, by age 75 one-in-three men and one-in-two women engage in absolutely no physical activity.

While some of this is due to the natural decline in physical abilities that comes with getting older, most Seniors are still capable of an Aerobic Exercise program.

Is Aerobic Exercise Good for Seniors?

Regular Aerobic exercise can help Seniors to keep their independence as they get older. The Mayo Clinic says that aerobic exercise helps keep muscles strong which will help Seniors maintain their mobility. It can help reduce the risk of falls and fall-related injuries.

Aerobic exercise can lower your blood pressure and helps keep your heart and pulmonary system healthy. Regular Aerobic Exercise has been shown to strengthen your immune system, helping you ward off diseases. Exercise has also been shown to help keep your mind sharp and improve your mood.

Planning An Aerobic Exercise Program

So, what is the correct amount of aerobic activity? The American College of Sports Medicine recommends either:

30 minutes of Moderate Intensity Exercise 5 days a week or
20 minutes of Vigorous Intensity 3 days a week

How do you define ‘moderate’ or ‘vigorous’ exercise? It’s determined by what your heart rate is during exercise.

Moderate exercise is defined as being between 50 – 70% of your Maximum Heart Rate and Vigorous exercise is defined as being between 70 – 85% of your Maximum Heart Rate.

Your Maximum Heart is your age subtracted from 220. For a 70 year old their Maximum Heart Rate is 150 (220-70 = 150).

Therefore for a 70 year old, moderate aerobic exercise would be when their heart rate is between 75 – 105. Vigorous exercise is a heart rate between 105 – 128.

(To learn the Heart Rate Zones for your exact age, use our online Target Heart Rate Zone calculator)

Age	Moderate Range	Vigorous Range
60	80 - 112	112 - 136
65	78 - 109	109 - 132
70	75 - 105	105 - 128
75	73 - 102	102 - 123
80	70 - 98	98 - 119
85	69 - 95	95 - 125

Best Aerobic Exercises for Seniors

The best exercise program is one you enjoy doing and have easy access to – because an exercise program only works if you actually do it! Ask yourself what will help you commit to the program: Do you want an exercise that allows you to socialize while exercising? Would you like an exercise that offers you some ‘alone time’ so you can listen to music or podcasts? Do you live somewhere warm year-round or will you need an activity to do inside in cold weather?

And since you can’t exercise when you’re injured, it should also be one that’s safe. For most Seniors, that means a low-impact exercise program which will reduce the strain on your joins and body. With low-impact exercises you always keep at least one foot on the ground (some of the exercises below such as biking and swimming could be considered ‘no impact’) Below are some of our favorite aerobic exercises for Seniors:

Walking

One of the best aerobic activities is the simplest – walking. Go for a walk around the neighborhood or at a nearby park or forest preserve. During winter or bad weather, a treadmill can help you keep up your routine.

Make your exercise a social activity by walking with a friend or joining a walking group. Or use it as an opportunity to listen to music or a podcast.

Add a strength building component by caring some small dumbbells or wearing wrist weights!

Cycling

Cycling is great for your cardiovascular system while also being great for your joints. Since it’s very ‘low impact’, cycling places almost no stress on your joints. It strengthens your lower-body muscles and connective tissue.

It also gives you a great opportunity to get out in the fresh air and sunshine.

When cycling outside, be sure to follow proper bike safety rules.

A stationary bike can help you stay fit during the winter months or during bad weather.

Swimming

If you have access to a pool, swimming is a great exercise. It provides a great cardiovascular workout while also being very easy on the joints.

Swimming is also a great total body workout – building muscular strength, improving core strength, and helping with flexibility.

Not a strong swimmer? You can still get the benefits of a pool workout by taking advantage of the natural resistance water provides. Most lap pools are fairly shallow (3.5 – 4 feet) allowing you to walk laps for a great workout!

Rowing

Rowing is a great low-impact, full-body workout. It not only gives you a great aerobic workout but it also helps tone and build most of your major muscles and strengthens your core.

There’s a good reason the Journal of Physical Fitness & Sports Medicine said “rowing exercise has both aerobic and resistance exercise health benefits in elderly people.”

Although rowing can be great aerobic exercise, Seniors with a history of back problems may want to avoid it.

Elliptical Machine

Whether at your local health club or at your own home, ellipticals are a great aerobic exercise option for seniors. They provide a full-body workout that exercises both your upper and lower body. They’re very low-impact and are gentle on your joints.

And Elliptical Machines are surprisingly effective. A study by Harvard Health Publishing comparing the calorie burning potential of exercises found ellipticals to be similarly effective as other cardio machines.

Dancing

Whether you attend a dance class, social dance or just dance in your living room, dancing is a fun way to get an aerobic workout.

Dancing is great for your heart and lungs. It also provides benefits for your balance and flexibility. Not to mention that it’s a great social activity!