Cardiovascular exercise, Cardio as it is commonly called, is the cornerstone of fitness programs for all ages but older adults may have the most to gain from a regular cardio exercise program. Studies have shown that regular Cardio exercise can provide the following benefits:

• Stronger Heart
• Lower Blood Pressure and Cholesterol
• Reduced Risk of Heart Disease
• Stronger Lungs
• Weight Loss
• Increased Bone Density
• Reduced Stress and Depression
• Better Sleep
• More Energy
• Maintain Muscle Strength into Old Age
• Live Longer
• Less Likely to Get Sick

According to the Centers for Disease Control and Prevention (CDC): Cardio or aerobic exercises refer to any action or workout activities that increase your respiratory and heart rate above your normal resting rate, sustained for at least 10 minutes.

The American Heart Association (AHA) has issued guidelines for how much Cardio you should perform. For cardiovascular health the AHA recommends

150 minutes of moderate exercise, five 30 minute sessions per week or

75 minutes of vigorous exercise, three 25 minute sessions per week or

A combination of the two above, three to five sessions per week
We must choose our Cardio activities. For many people the word Cardio brings to mind long session at the gym on a treadmill or exercise bike or in an aerobics class. While those are good Cardio exercises there are many other options that require neither a trip to the gym or any equipment. As older adults we often have developed likes for activities that fit very well into a Cardio program.

Some suggestions:

• Walking
• Jogging
• Running
• Cycling
• Swimming
• Row boating, Kayaking, Canoeing
• Golf
• Hiking
• Rollerblading
• Skiing
• Kickboxing
• Martial Arts
• Dancing
• Aerobics
• Home exercise videos

Finally, before you get started always get approval from your Doctor.