Aerobic physical activity, or “cardio,” is exercise that strengthens the cardiovascular system—which includes the heart, lungs and circulatory system—by increasing breath and heart rates.1 A wide range of activities, including gardening, walking, biking, dancing or running qualify as cardio when in a moderate or vigorous intensity level.
Seniors 65 and older should try to get at least 2.5 hours of moderate aerobic exercise every week, which averages out to about 30 minutes on most days of the week.2
On a 10-point scale—where sitting is 0 and working as hard as possible is 10—moderate-intensity aerobic activity is a 5 or 6.3 During moderate-intensity exercise, one should be able to carry on a conversation. Vigorous-intensity activity is a 7 or 8 on the same scale. During vigorous-intensity cardio, it should be difficult to say more than a few words without stopping to take a breath.4
Importance of cardio for seniors
Cardiovascular disease is a significant contributor to the mortality and morbidity of older individuals. And physical inactivity is a major contributor to cardiovascular disease.5
Physical activity, on the other hand:
- Improves strength.
- Enhances balance.
- Increases energy.
- Boosts mood.
- Heightens cognitive function.
- Controls risk factors such as hypertension, diabetes and obesity.5
After consulting with a doctor, adults 65 and older are able to safely exercise, even those who have chronic illnesses including heart disease, high blood pressure, diabetes and arthritis.6 Many of these conditions actually improve with exercise.7
Examples of cardio exercises for seniors
Many types of exercise and leisure activities have cardiovascular benefits,8 some of which may already be a part of one’s life. To stay motivated, it’s important to find enjoyable activities. Fun cardio exercise options include:
- Walking
- Hiking/climbing hills
- Dancing
- Swimming
- Biking
- Raking, mowing and gardening
- Tennis, handball or pickleball
Cardio exercises for seniors at home
To supplement activities that may already be supporting cardio fitness, seniors can add at-home exercises. Examples of cardio exercises for seniors at home include:9
Marching in place10
Benefits: Elevates heart rate. Good warm up.
Level: Beginner.
- With hands on hips, lift left knee as high as possible, keeping left foot flexed.
- Repeat with right knee.
- Continue, alternating knees, for 45 seconds to 1 minute. Rest 30 seconds.
- Repeat or move on to next exercise to create a circuit.
Arm circles11
Benefits: Can be done sitting or standing.
Level: Beginner.
- Stretch both arms out to the sides, at shoulder level.
- Rotate both arms, making large circles in the air.
- Rotate 10 times forward, then 10 times backward.
- Continue for 45 seconds to 1 minute. Rest 30 seconds.
- Repeat or move on to next exercise to create a circuit.
Jump rope
Benefits: Alternative to jogging. Good warm-up.
Level: Intermediate.
- Either use a jump rope or pretend-swing an imaginary jump rope.
- Stand with feet together and jump over the rope when it reaches the floor.
- Alternate using both feet to jump, and jumping from one foot to the other.
- Continue for 45 seconds to 1 minute. Rest 30 seconds.
- Repeat or move on to next exercise to create a circuit.
Trunk rotation12
Benefits: Works abdominal muscles.
Level: Intermediate.
- Stand with arms held in front at shoulder height.
- Twist from one side to the other, from the waist.
- To increase intensity, hold an exercise ball, kettlebell or other heavy object at chest height, with elbows pointing outward.
- Continue for 45 seconds to 1 minute. Rest 30 seconds.
- Repeat or move on to next exercise to create a circuit.
Bear crawl13
Benefits: Works the whole body.
Level: Advanced.
- Crawl on hands and feet, keeping the knees off the ground.
- Focus on keeping the torso level, and activating the abdominal muscles.
- Crawl for 45 seconds to 1 minute. Rest 30 seconds.
- Repeat or move on to next exercise to create a circuit.
Mountain climbers14
Benefits: Whole-body exercise. Strengthens legs.
Level: Advanced.
- Begin in a low lunge position, with right leg stretching backward, and left knee near the chest, hands on the floor underneath shoulders.
- Quickly switch leg position, so left leg is stretching backward and right knee is near the chest, keeping hands on the ground.
- Continue, alternating leg positions, for 45 seconds to 1 minute. Rest 30 seconds.
- Repeat or move on to next exercise to create a circuit.
Cardio exercise doesn’t just strengthen the heart; it’s vital for healthy blood flow throughout the whole body, including the brain, lungs, digestive system and muscles.15 Regular cardiovascular exercise may help keep seniors going strong through their 60s and beyond.16
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1“Cardiovascular Exercises for Elderly,” Physiopedia, last accessed July 29, 2022,
2Deepak S. Patel, “Exercise and Seniors,” Familydoctor.org, last accessed July 29, 2022,
3“How much physical activity do older adults need?” Centers for Disease Control and Prevention, last accessed July 29, 2022,
4“How much physical activity do older adults need?”
5“Cardiovascular Exercises for Elderly.”
6“Cardiovascular Exercises for Elderly.”
7“Cardiovascular Exercises for Elderly.”
8“Cardiovascular Exercises for Elderly.”
9“Cardiovascular Exercises for Elderly.”
10“20 cardio exercises to do at home with minimal equipment, from beginner to advanced,” Medical News Today, last accessed July 29, 2022,
11“20 cardio exercises to do at home with minimal equipment, from beginner to advanced.”
12“20 cardio exercises to do at home with minimal equipment, from beginner to advanced.”
13“20 cardio exercises to do at home with minimal equipment, from beginner to advanced.”
14“20 cardio exercises to do at home with minimal equipment, from beginner to advanced.”
15“Exercise and Seniors.”
16“Exercise and Seniors.”
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