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Cardio Exercises for elderly at Home
By
Emoha Elder Care


If you’re looking for something to get the blood flowing, then cardio exercises are the best option. The great way to get your body moving and achieve physical and mental health is Cardio. Choosing the best cardio exercises that you can easily do at home is the best way to build your strength.
 

Here, you will learn about what cardio exercises you should perform and their benefits:


Spot Jogging

Jogging in place is an effective exercise to boost the heart rate. You can start with 5 minutes of brisk walking and then start jogging for at least 20-30 minutes. To perform, bounce lightly from one foot to the other, swing the arms from side to side.
 

Dancing

It is the best cardio exercise for weight loss and can be creative at the same time. Many people love dancing and hence can reduce their extra weight by simply dancing. You simply need some clear floor area to manoeuvre. It will interact with your core and provide an entire body workout while raising your heart rate to increase your cardio health.
 

Walking

The less stressful and accessible exercise is walking. Walking is considered the low-impact style of jogging or running. It doesn't give your joints much pressure. For some seniors, walking can be a challenging task, so distance and step goals can differ from person to person. Also, for this exercise, you do not need to step out of your house. You can simply walk around the house.
 

Yoga

Yoga is a low-impact form of exercise that strengthens your muscles, mobility, balance and flexibility, all of which are crucial health aspects for seniors. You can do the basic poses which don't affect your joints but boost your cardiovascular health.

 

Skipping

This the best form of cardio exercise to boost your heart rate. It keeps your Heart Healthy and tones the muscle in your legs and lower body. Also, it helps in great weight loss.


Aerobic

Aerobic activity can help burn calories, bring the cholesterol levels under control, ensure consistency in joint movement, improve heart health as well as the overall energy levels. Building endurance might take it slow, depending on your health and activity level. Try to start with 5-minute cardio sessions to boost your pulse rate. Then increase the time to a minimum of 20-30 minutes per day.

 

Light-weight Training

Lightweight training helps you build muscles and tighten them with the right exercises. This can be performed with minimal types of equipment at home or with dumbells. You can start with push-ups, biceps curls, front raises and then move on to other weight exercises according to your fitness level.

 

High Knees

High Knees are like running in a place and exercise in a small area. To perform, stand with arms at the side and feet together. Pull your one leg up and keep your back straight. As you continue with the other knee, move your arms up and down. This cardio exercise will also increase your heart rate and helps in fat loss.

 

Butt Kicks

Butt Kicks are the opposite of high knees. If you need any balance or can’t stand then you can also hold onto a chair. To perform, stand with your feet together and arms at the side. Lift a heel toward your butt, One at a time. Repeat with the other leg. As you continue alternating heels, move your arms in an upward and downward direction. If you cannot stand for that much longer, you can perform this exercise in bed too. To perform, lay on your stomach, and lift your heel toward your butt.

 

Bicycles

You don’t need to step out for this exercise as well. You just need a mat. Place the mat on the floor, lay on the mat facing upward. Fold your legs towards your core and lift your upper body a little. Start moving your legs in bicycle motion like you are riding a real bicycle. This cardio exercise will strengthen your core and legs.


Step-out Jacks

Jumping jacks are not suitable for seniors or elderly people. Therefore, a low-impact variant of the jumping jack makes it less stressful on the body. To perform, Bring your legs together and arms by your side. Start with one leg and Stretch it out to the side, and both arms into the air. Then come back to the starting pose, and repeat the exercise with the other leg. This cardio exercise works as same as jumping jacks without giving any pressure to the joints.


Emoha Elder Care is a community of elders and caregivers that prioritizes care at home for the elderly. Our services span from doctor home visit, care calls, and emergency assistance to convenience, safety, and community engagement initiatives. At Emoha, we always believe in keeping #EldersFirst

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