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You don’t have to run a marathon to keep your heart healthy. In fact, you don’t have to run at all. A brisk walk can get the job done.
“Believe it or not, moderate intensity exercise does just as much to promote cardiovascular fitness as the high intensity stuff,” says James Kinn, MD, a cardiologist with Northwestern Medicine in Illinois.
“For [people] 70 and older, it might even be better because you’re less likely to get a workout or overuse injury.”
Exercise sets off a number of processes that are good for your body. But Kinn says you don’t need to understand all that. Just know that physical activity can do lots of healthy stuff for your heart and blood vessels.
Moderate intensity exercises like walking can lower your:
They can also help control your blood sugar and raise your HDL “good” cholesterol.
That’s not all. Exercise that becomes part of your routine can:
It’ll also protect your bones. “And osteoporosis is a major problem in this country, especially for women,” Kinn says.
Kinn says you should aim for 30-60 minutes of moderate intensity exercise, 5 days a week. Don’t worry if you need to start on the low end and work your way up.
“It’s better to do 10 minutes of exercise than nothing,” Kinn says. “It’s also OK to break it up throughout the day. If you can’t walk for 30 minutes, do two walks for 15 minutes.”
Keep in mind that exercise for cardiovascular fitness isn’t the same as training to win a race. You don’t need to go all out to see benefits.
You can check your pulse manually or use your effort as a gauge. For moderate-intensity exercise, Kinn says you want to breathe faster, but you should still be able to complete a sentence. But it’s probably simpler to use a heart rate monitor. Lots of common activity trackers and smartwatches can measure your heart.
“They’re so easy to get,” Kinn says. “And you can just wear them on your wrist.”
Your heart doesn’t have a favorite exercise. It just likes it when you get moving. What’s most important is that you find something you like and will want to do often.
Here are some suggestions to get you started:
If you opt for walking, don’t give up if you can’t go really far or fast. Instead, focus on how long you’re active.
“Get your minutes in,” Kinn says. “And in time, your distance and speed will improve.”
Aging causes a natural decline in muscle mass. Doctors call it sarcopenia, and it happens to all of us. But you can get some of your strength back.
You should challenge your muscles a couple times a week. You can use your own body for things like squats or pushups. Or, grab some dumbbells. But if you use extra weights, don’t strain to pick them up. Kinn says that can cause a sudden spike in blood pressure. And that can be hard on the blood vessels of older adults.
Believe it or not, moderate intensity exercise does just as much to promote cardiovascular fitness as the high intensity stuff.
James Kinn, MD, cardiologist, Northwestern Medicine
“If you can’t lift it 20 times, it’s probably too heavy,” Kinn says.
Make sure to work out all of your major muscle groups each week. That includes your:
Need extra motivation? Studies show aerobic activity paired with resistance training could help your heart and blood vessels more than either activity alone. If you’re not sure where to start, a personal trainer or physical therapist can help. Find one who specializes in older adults.
It’s common to feel a little less steady as you get older. But your balance problems may go way up once you hit 80 or 90. That can raise the odds you’ll fall and hurt yourself.
Exercise can help with your stability. And there isn’t just one way to do it.
“Anything you can do to improve stretching, balance, and core strength is going to help,” Kinn says.
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