Exercise is good for health at any age, but it becomes more important as we get older. Being inactive over 50 increases the chances of degenerative diseases, weight gain and loss of mobility. Even if you’re over 50 and you’ve been inactive all your life, it’s not too late to start. But you should be careful what exercise you choose. Running and high intensity intervals for example are not good choices. Exercise for beginners over 50 should be:
- Low impact
- Moderate intensity
- Free of movements that require a high level of agility or flexibility
This circuit workout combines 5 simple moves for a home cardio workout. Cardio exercise is important for heart and circulatory health, as well as helping with weight control. The risk of heart disease increases after menopause and many women also experience weight gain, so regular cardio exercise is very beneficial for women over 50.
Exercise for beginners over 50 – cardio circuit
Before you do this workout, please read these safety guidelines.
There are the 5 exercises in the workout. Do 30 seconds of each exercise, then start again. Repeat for a total of 6 circuits. Take a few seconds to recover between exercises if you need to, but try to make it as continuous as possible, for maximum cardio training effect. Aim to do the workout 3 times a week.
The chart shows the exercises and exercise instructions are below the chart.
Exercise instructions
Cool down
When you’ve completed your last circuit, cool down by marching in place, gradually making the march less energetic until your heart rate returns to normal. If you have a few minutes, do these leg stretches to help maintain your flexibility.
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