Keeping the Heart Strong: Why Cardiovascular Exercise Matters for Ageing Adults
As we age, staying active becomes more than just a lifestyle choice—it becomes a critical component of maintaining independence, reducing health risks, and improving quality of life. Among the different types of physical activity, cardiovascular (or “cardio”) exercise stands out as one of the most powerful tools for ageing well.
Whether it’s a daily walk, a swim at the local pool, or dancing to your favourite songs, cardio can play a major role in keeping your body and mind healthy as the years go by.
What Is Cardio?
Cardio refers to any activity that increases your heart rate and keeps it elevated for a sustained period. It includes walking, swimming, cycling, dancing, gardening, and even climbing stairs. The goal is to keep your heart, lungs, and circulatory system in good shape by getting your blood pumping and oxygen flowing.
The Benefits of Cardio for Older Adults
1. Reduces Risk of Chronic Diseases
Cardiovascular exercise has been shown to significantly reduce the risk of heart disease, high blood pressure, stroke, type 2 diabetes, and even some types of cancer. These are some of the most common health concerns in older age, and regular cardio can be a powerful form of prevention.
2. Supports Brain Health
Exercise increases blood flow to the brain, which can help maintain cognitive function and reduce the risk of memory loss, dementia, and Alzheimer’s disease. Regular movement also boosts mood and reduces symptoms of depression and anxiety—issues that can become more common with age or isolation.
3. Helps Maintain a Healthy Weight
Metabolism naturally slows as we age, which can lead to weight gain. Cardio helps burn calories, manage weight, and maintain muscle tone, which is vital for balance, coordination, and injury prevention.
4. Improves Mobility and Independence
Staying active improves joint flexibility, muscle strength, and overall stamina—key factors in preventing falls and maintaining the ability to perform daily tasks like shopping, cooking, or gardening. The more mobile you are, the more independently you can live.
5. Boosts Heart and Lung Health
Cardio strengthens the heart muscle and increases lung capacity, making everyday activities—like walking to the mailbox or playing with the grandkids—less tiring.
How Much Cardio Is Enough?
The Australian Physical Activity Guidelines recommend that older adults aim for at least 30 minutes of moderate-intensity aerobic activity most days of the week. This could include walking, water aerobics, or a gentle bike ride. It doesn’t have to happen all at once—three 10-minute sessions a day are just as effective.
For those with health issues or limited mobility, it's important to consult a GP or exercise physiologist to develop a plan that’s safe and appropriate.
Getting Started: Tips for Success
Start slow – Begin with short sessions and increase gradually as your fitness improves.
Make it enjoyable – Choose activities you like: walking with friends, dancing in the living room, or gardening in the sunshine.
Stay social – Joining a class or walking group can boost motivation and provide much-needed social connection.
Listen to your body – A little soreness is normal, but pain is not. Don’t ignore warning signs and rest when needed.
Mix it up – Combine cardio with strength training and flexibility exercises for a well-rounded routine.
Cardiovascular exercise isn’t just about fitness—it’s about living life to the fullest. For ageing adults, regular cardio can help protect the body and mind, keep chronic illness at bay, and make everyday life easier and more enjoyable.
It’s never too late to start. Whether you’re 60, 70, or beyond, movement is medicine. Lace up those shoes, take a deep breath, and take that first step toward a healthier, more vibrant you.