According to the National Institute of Health's Senior Health Channel, studies show that exercise can prove to be helpful for people in their mid-fifties. As you age, you can derive many of the same benefits of exercise as younger people, including better health, more endurance, better circulation, stronger muscles, improved focus, more energy and a stronger heart. Help Guide recommends at least 15 to 20 minutes of cardio exercise every day for best results. Consult your doctor before starting any fitness regimen to make sure that you are in good enough health to start working out.
Walking
Walking can be a great beginning exercise for those who are looking to get their cardio in every day. A brisk walk can get and keep the heart rate up, and works other muscles in the body at the same time. Schedule some time to walk around a local lake, park or in your own neighborhood in the morning before work or in the evening after dinner. Mix it up with different routes to keep things interesting.
The Mayo Clinic recommends making the most of your workout by checking your heart rate to make sure that you are within your target heart rate zone. The average 55-year old should shoot for 116 and 140 beats per minute.
Exercise Videos
Consider purchasing exercise videos or renting them from the library to help you ramp up your cardio. These can be a lot of fun, eliminating the boredom factor that keeps so many people from getting the kind of workout they need every day. Experiment with Zumba, Jazzercise, Tae Bo and other types of videos to get the most from your workout.
Exercise videos can also be a useful tool for people who forget the importance of proper warm-ups, or just aren't sure how to go about them. Starting with a warm-up and ending with a cool-down, exercise videos are a safe route for those looking to get back into exercise.
Cycling
Cycling can be another great way to incorporate cardio into your daily routine in a fun way. When the elements prevent you from getting out, cycling on a stationary bicycle can be an excellent cardio workout. When you can get out, biking around your neighborhood or in other locations like the beach, trails and country roads can help you mix exercise and excitement. While you should consider exploring new areas, it is important to practice basic safety procedures and wear the proper equipment while doing so.
Published in 2010, the Nurses Health Study II suggests that middle-aged women who rode a bicycle for exercise were better able to manage their weight than those who did not. According to this study, even 5 minutes per day of riding a bike made a difference.
Household Chores
Help Guide suggests vigorous household chores like raking and mowing can be great cardio workouts. Take a couple of days to clean out your front yard and another few days to transform your back yard. Not only can you improve the look of your home, but you can get a good workout in at the same time. Maintaining an active lifestyle can provide a mild cardiovascular workout for people of any age.
