The best cardio advice you’re not taking

Did you know that incorporating 30 minutes of cardiovascular (aerobic) exercise into your daily routine will help you strengthen your heart and help control blood pressure, reduce stress, manage your weight, strengthen your bones, build muscle, boost energy levels and reduce depression? Well, now you know!

After decades of juggling career, family, finances and life in general, you finally have some time for yourself — make the most of it! Getting older is not an excuse for camping out in your easy chair and slipping into a sedentary lifestyle. You’ve got places to go, beaches to see, golf courses to explore and grandkids to chase! Regular cardio exercise will enable you to do more and feel better… and you’ve earned it.

Here’s some cardio advice you can start taking today:

Start with a plan

Write your 30-60 minutes of cardio on your calendar at least 3x/week (The American Heart Association recommends 2.5 hours of moderate aerobic activity every week, or 75 minutes of vigorous activity.). Whether it’s walking with a group or on a treadmill, attending a fitness class or taking a bike ride, commit to a time and place and follow through. (If you’re a beginner, plan for 10 minutes a day for the first few weeks, and then work your way up!)

Tools:  Print out this 30-day walking schedule to help you get started.

Monitor your heart rate

Keeping track of your heart rate helps ensure that you’re exercising at a safe and effective pace. To get the most from your cardio workout, you should exercise in your target heart rate zone (50 to 85% of your maximum heart rate) for about 30 minutes. For an average 65 year-old, that’s 75 – 132 beats per minute, according to the American Heart Association. If your heart rate is too high, slow down but keep going. If it’s too low, push yourself a little harder.

Tools:  Learn to monitor your heart rate and make sure you’re exercising at a safe pace for you. If you don’t have a heart rate monitor, use the “talk test” to gauge your intensity level. Your breathing should be quickened so that you can hold a “normal” conversation but you can’t sing; if you are gasping or unable to speak, slow down.

Vary your workouts

A 20-minute uphill run versus a steady 60-minute walk — what’s more effective? That depends on who you ask. But one thing both camps agree on is that varying your workout reaps the most cardio rewards, and can help prevent injury. Swim for 30 minutes Monday, walk/jog 45 minutes on Tuesday and take a cardio class Thursday. Switch it up to work different parts of your body — but no matter what you’re doing, the key is to boost your heart rate into an aerobic zone for at least 30 minutes at a time.

Note: Your workout should match your physical capabilities. Beginners may need to start with low- to moderate-intensity workouts for shorter periods of time, and then work up to 30 minutes and increase intensity as their fitness level increases.

Build cardio endurance

If you walk the same route at the same pace every day, you’ll get results for a while. But as you get fitter (Well done!), you’ll need to pick up the pace of your cardio workout to keep your heart rate in the aerobic zone and continue to see results. Switch things up by jogging a portion of your route 2x/week, find an uphill course to challenge yourself or swap out your daily walk with a fitness class once a week. Soon, you’ll be able to walk further and faster, and for longer stretches of time!

Tools:  Set a goal and challenge yourself – sign up for a 5K walk/run and use this 12-week training schedule to prepare!

Stay hydrated

Your body needs water to exercise efficiently, and to transport blood, oxygen and nutrients to the muscles you’re using. You’ll have more energy, and your workout will feel easier if you replace the fluids you’re losing through breath and sweat. More importantly, drinking water can prevent dehydration, which can be dangerous. Every person’s needs are different, but aim for 17 to 20 ounces 2 to 3 hours before, and 8 more ounces 20 minutes before you exercise; and drink 8 ounces within 30 minutes of completing your workout. You can also drink 7 to 10 ounces every 10 to 20 minutes during exercise but, if you tend to get cramps from drinking too much water, hydrate before and after, and only take small sips during.

Tips: Be aware of the symptoms of dehydration — chills, high heart rate, nausea, dizziness, shortness of breath, dry mouth, clammy skin; stop and drink if you experience any symptoms.  

Whether you’re already active or just getting started, congratulations. Carving out 30 minutes a day of physical activity is a great thing to do for your body and mind. Remember, you don’t have to train for a marathon to gain the benefits (but, hey, go for it!) — just break a sweat every day. Easy chairs are overrated, anyway.