As we age, physical fitness becomes more important than ever to maintain our health and vitality. However, it can be challenging to find effective cardio exercises that improve endurance. Fortunately, there are many activities to choose from that can help you stay fit and active for longer.
Aerobic endurance is a crucial aspect of fitness, as it refers to your ability to exercise for longer periods. Activities that promote endurance include brisk walking, running, cycling, swimming, rowing, tennis, and dancing. These exercises not only improve fitness levels but can also reduce the risk of chronic diseases, according to the National Institutes on Aging.
To help improve your endurance, personal trainer Samantha McKinney, CPT, recommends four exercises: rowing, cycling, running, and swimming. These activities not only challenge your cardiovascular system but also promote strength and flexibility, making them great choices for overall health and wellness.
By incorporating these exercises into your fitness routine, you can boost your endurance and maintain your physical abilities as you age, ensuring that you can continue to enjoy the activities you love for years to come.
1) Swimming
As you get older, your joints may become more susceptible to wear and tear. Fortunately, low-impact activities such as swimming can be an excellent alternative to high-impact exercises like running, as they are easier on the joints, according to research. Moreover, the buoyancy of the water cancels out the earth's gravity, thus reducing the pressure on the joints, according to Swimming World.
Joining an aqua class is an enjoyable way to enhance your endurance while socializing. "Aqua classes are beneficial in elevating your heart rate, getting in a cardio workout, and building a sense of community," says McKinney. "However, it is advisable to take a few swimming lessons first to learn proper form."
2) Cycling
If you want to boost your endurance while protecting your knees and reducing the risk of injury, cycling might be the right exercise for you.
According to a review of several studies published in the European Review of Aging and Physical Activity, adults aged 70 and older who took up cycling experienced improved cardiovascular function, better metabolic outcomes, and increased cognitive performance.
"For many people, interval training on a treadmill can be tough on the knees. By using a stationary bike with added resistance, you can add high-intensity training without experiencing the jarring impact of gravity that can happen with other exercises," explains McKinney.
3) Pickleball
Endurance exercises don't always have to be dull and repetitive. Engaging in sports like tennis, squash, and pickleball can enhance your endurance while having fun.
Apart from improving cardiovascular health, a 2021 study found that older adults who played pickleball regularly for six weeks improved their cognitive performance and vertical jump height, while also experiencing less joint pain.
According to McKinney, it is essential to make exercise fun, and incorporating non-traditional cardiovascular training methods that involve other people can be helpful. Pickleball's popularity has grown because it provides an enjoyable workout that doesn't feel like a tedious exercise routine. It also allows more active minutes per week, as time passes quickly while playing.
4) Walking
Looking for a simple and effective way to boost your endurance? Look no further than walking outdoors. Whether you choose to walk in the morning or the evening, this low-impact activity can do wonders for your cardio and endurance.
According to personal trainer Samantha McKinney, "lower intensity activities like walking lay the foundation for your endurance and aerobic capacity." Walking helps your body burn fat more efficiently and recover from higher intensity exercise.
To take your walking workout up a notch, consider trying incline or speed walking for an extra challenge. This can help you build endurance, burn more calories, and improve your cardiovascular fitness.