At Home Standing Exercises for Heart Health
Cardio After 50
Cardio exercises can increase energy levels for seniors and improve heart health. Increasing your heart rate is also the best way to burn calories and fat.
What is HIIT?
One of the most popular cardio exercise formats out there right now is HIIT or high-intensity interval training. Don't let the name scare you, though. These exercises help get your heart rate up, but you will work at your own pace. The goal is to keep moving for the specified time. As you get more fit, you can increase the intensity.
HIIT exercise can help you lose weight, build muscles, and increase your metabolism. Because of the way HIIT routines work, the body will continue to burn calories for up to two hours after you finish as a bonus. What more should you know about HIIT exercise?
HIIT offers a complete workout because it burns calories and builds muscle, which is critical for seniors. These routines consist of short bursts of activity alternating with short, no-movement rest periods. That makes it an effective and efficient way to workout.
Studies show that even short HIIT routines offer more benefits than most exercise formats. Because HIIT is high-intensity, it is important to check with your doctor before starting to make sure you are healthy enough for it.
9 Standing Cardio HIIT Exercises for Those Over 50
For these exercises, you don't need any equipment. You might want to have a towel handy to wipe off sweat, though. You’ll get your heart rate up and feel the burn!
How to Do These Exercises
There are nine specific exercises, and you do each for 45 seconds. You control how fast you go while you do the movements. You should do two sets of the nine activities with a rest between each set. You can stop moving between the sets, get water, and rest if necessary, or do a low-intensity movement to keep your heart rate up.
You also do 15 seconds of rest with no movement between each exercise. It is essential to keep moving during the activities and stop moving between them.
For most exercises, we will offer modifications that will help increase the challenge. You can do either the regular movement or the modification as long as you keep moving and go at your own pace.
1. High Knees
Stand with your arms to your sides and your feet shoulder-width apart. Lift one knee as high as possible. Try to touch that knee with the alternate elbow. So, if you lift your right knee at the same time, twist your torso and try to meet it with your left elbow.
Modification: You can increase the intensity of the exercise by adding a hop or running while you do the knee lifts.
Go at your own pace, but move as fast as you can during the 45 seconds. Remember, though, that you must sustain the movement for 45 seconds.
2. Half Jacks
Stand with your feet shoulder-width apart and your hands on your hips. Lift one leg to the side. At the same time, lift the corresponding arm up over your head. So, if you lift your left leg, you will also raise your left arm.
Modification: Do a full jumping jack.
3. Skaters
Stand with your feet shoulder-width apart with your hands on your hips.
Slide to one side and then touch the other hand to the knee on the side you are moving. Cross your other leg behind you and tap your toe. So, if you slide to the right, you will touch your left hand on your right knee. You will tap your left foot behind you.
Modification: Add a hop to the movement. Instead of sliding, you would hop to the side. Instead of touching your knee, touch the floor.
4. Step Back with Forward Punch
Stand with your feet shoulder-width apart and your hands balled up in fists near your chest.
Step back one leg and then punch with that same hand. So, if you step back your right leg, you punch your right fist across your body.
Modification: Add some force behind the punch for more cardio benefits. The more force you add, the more challenging the exercise.
5. Squat to Tip Toes
Stand with your feet shoulder-width apart. Squat down, bending at the knees. As you squat, hold your hands before you with your fingers touching.
Ensure you maintain good form on the squat. Pretend you are sitting in a chair. You can go all the way down or just lean back on your heels for a pulse. Don't do a deep squat if you have problems with your knees. Just do the pulse. Keep your core strong.
Push back out of the squat to the starting position and lift up on your toes.
Modification: Replace the tip toes with a jump.
6. Hands to Knees
Stand turned slightly to one side with your weight on one foot. Your hands should be over your head.
Lift the front knee up as you pull down your hands across your body toward it. So, if you are standing with your left foot in front, you will lift your left leg. Your hands should be over your head slightly to the right, so when you pull down, they move diagonally.
Keep your core tight, pulling your belly button toward your spine. This will help you maintain your balance.
Rest for 15 seconds, then repeat the exercise on the other side.
7. Upward Punches
Stand with your feet shoulder-width apart and your core tight. Your hands should be raised on each side. Ball your hands into a fist. The fist should be around ear height.
Punch one hand up and lower it to start, then punch the other. Do the exercise as quickly as possible.
If you have shoulder issues, you can punch out and across instead of up.
8. Side Steps to Lateral Raise
Stand with your feet shoulder-width apart. Bend forward very slightly at the waist. Hold your hands in front of you, balled into fists.
Step to one side and tap your toe behind the other foot. Then, raise your hands to shoulder height, squeezing your shoulder blades together. Step to the other side and repeat.
Modification: Hop as you slide to each side.
9. Toe Taps
Stand with your feet shoulder-width apart and your hands out to your side. Raise one foot up in front of your body. At the same time, try to tap your toes with the opposite hand. If you can't reach the toes, bend your knee and tap it instead.
As you move one hand toward the lifted leg, push the other back slightly to help maintain your balance.
More Joint Friendly Exercises
Find more low impact exercise routines designed specifically for those over 50 at Mighty Health! Mighty is your home for healthy living with We nutrition guidance, fitness, guided meditations, health lessons, live events and more! Sign up today for the program to get started with your one-on-one with your personal coach.
