The Anti-Aging Cardio Routine

The study revealed that individuals who ran 30 to 40 minutes at high intensity five days a week consistently showed signs of being biologically younger than those who exercised moderately or not at all. High intensity refers to activity that raises your heart rate, makes you sweat, and makes it difficult to hold a conversation.

Not a runner?
You can still get the same benefits by choosing another aerobic activity you enjoy. Options include:

• Swimming

• Bicycling

• Using elliptical or stair-climbing machines

• Joining high-energy classes like kickboxing or step aerobics

The key is consistency. Pick something you enjoy or ask a friend to join you to help you stay motivated. Treat your workouts like any other important appointment by reserving time on your daily calendar.

Cardiologist William Espar, MD, from the Franciscan Physician Network, reminds us that even moderate aerobic exercise three times a week supports heart and metabolic health. He notes that it also plays a role in preventing strokes, reducing blood pressure, managing diabetes, and maintaining bone density.

Balance and Stability Benefits

Regular movement supports more than heart health. Brad Keck, a physical therapist at Franciscan Health Indianapolis, highlights walking as one of the most important exercises for seniors to maintain balance and prevent falls.

“To work on your balance, you have to be upright and holding yourself up against gravity,” Keck explains. “Walking is one of the best exercises you can do for prevention.”

Walking speed is even known as a “sixth vital sign” because of how closely it relates to overall health. For people in their seventies, a normal pace is about 1.0 meters per second.

Dr. Espar adds that any regular exercise is beneficial and that it is never too late to start. Movement at any age helps the body function better. “The body likes to move. Whatever age you are, you can accomplish movement that will make you feel better,” he says.