You will benefit from a regular routine of cardio exercise whether you are 20, 50 or 70. If your doctor gives you the green light to begin exercising, your next step is to get off the couch and get moving. The great thing about cardio exercise is that there are so many types. Choose one you enjoy and you will be likely to continue with the exercise for the rest of your life.
Benefits
Cardiovascular exercise is good for your heart, blood pressure and weight. It also improves your mood, reduces your risk of chronic disease and helps you sleep better, according to the Mayo Clinic website. Incorporating cardio exercise into your daily routine is as simple as getting up 30 minutes earlier and walking, riding your bike to work or using a workout DVD in your own living room. You will see improvements in your ability quickly.
Walking and Running
Walking and running are two cardio exercises that require little preparation or equipment. Put on a good pair of running or walking shoes and head out the door. If you are a beginner, walk or jog slowly for 15 minutes at a time for your first week. Each week, increase your time, distance and intensity. A study published in the journal "Seminars in Vascular Medicine" states that you can reduce your risk of coronary heart disease by 30 to 50 percent with regular cardiovascular exercise.
Swimming
Swimming burns between 500 and 700 calories per hour, depending on your body weight. It is an ideal exercise if you suffer from joint pain, as swimming places little stress on your joints. Swimming is a complete body workout that works every major muscle group. It tones and defines your shoulder, arm, back and leg muscles.
Biking
You can ride a bike outdoors, or use a stationary or recumbent bicycle in the gym or at home. However you chose to ride your bike, plan on riding for 30 minutes a session. Vary the intensity and pace of your ride for the maximum cardiovascular benefits. Riding a bike burns calories, develops your leg muscles and improves your balance. Try off-road biking for an intense workout that builds your arm muscles as you steer over rough terrain and negotiate inclines.
Dancing
Dancing continuously for 30 minutes increases your heart rate and improves your fitness. The Harvard Medical School Family Health Guide says, "Dancing can get your heart going and helps with balance. Dance classes tend to have lower dropout rates than gyms. Or just turn up the volume at home and boogie." Join a class at your gym that combines dance moves with high intensity interval training for a cardio workout that is challenging and effective.
