As strength training after 50 has surged in popularity in recent years, traditional cardio has slipped down the pecking order. That’s a shame, because aerobic exercise still plays a key role in staying energetic, mobile and well as the years stack up. A few smart aerobic exercise tips for over-50s can also help each session feel more rewarding and sustainable.
Aerobic exercise refers to continuous movement that lifts heart rate, such as walking, jogging, cycling, swimming and dancing. “Regular aerobic activity helps mitigate risks like cardiovascular disease, insulin resistance and bone density loss by improving heart health, managing body composition, enhancing insulin sensitivity and reducing systemic inflammation,” said human performance scientist and longevity expert Mark Kovacs.
These benefits matter even more during and after menopause, when the risk of osteoporosis and heart disease rises. “Estrogen helps keep blood vessels flexible and cholesterol levels in check,” explained certified personal trainer and lifestyle medicine health coach Dr Brooke Bussard. “When estrogen drops, regular aerobic exercise helps pick up the slack by keeping your circulatory system healthy.”
Cardio fitness also links to longevity. A 2023 study found adults at 50 with ideal cardiovascular health were expected to live an additional 36.2 years on average, while adults with poor cardiovascular health were expected to live an additional 27.3 years.
The good news is that big benefits don’t require marathons, endless laps or an athlete’s background. A consistent routine, mixed with variety and a pace that feels doable, can build fitness and confidence over time.
Before starting a new fitness routine, a check-in with a GP is smart, particularly for anyone with high blood pressure or a heart condition. If anything feels off during exercise, seek medical help straight away.
How to get the most out of aerobic exercise at 50 plus
1. Aim for 150 minutes a week, then build from there
Health guidelines recommend 150 minutes of moderate-intensity aerobic activity each week. That’s a solid baseline, but it’s not the ceiling. “This is a minimum recommendation,” said Kovacs. In a 2022 study, people who exercised at around two to four times that amount saw the biggest benefits.
Consistency matters most. “The best plan is the one you can stick with,” said Dr Bussard, who recommends a simple goal like walking for about 30 minutes, five days a week. Shorter sessions still count too. Ten-minute bursts add up across the day, so a few quick dance breaks or brisk walks can help hit weekly targets without feeling like a big time commitment.
2. Use the talk test to check intensity
Intensity can be hard to judge, especially when fitness levels shift with age. The simplest cue is conversation. “For heart-healthy aerobic exercise, you should be slightly breathless but still able to hold a conversation,” said Dr Bussard.
A perceived effort scale can also help. “Moderate intensity (like a brisk walk or steady cycling) typically corresponds to a five or six out of 10 on the effort scale,” said Kovacs. “Vigorous aerobic exercise (fast walking uphill or jogging) should feel like a seven to eight out of 10, where talking becomes difficult.”
3. Don’t write off low-impact options
Cycling, elliptical sessions, swimming and incline walking can lift heart rate without hammering the joints. “These options reduce joint stress, which is critical as cartilage, tendons and ligaments may become less resilient with age,” said Kovacs.
Low-impact can still feel challenging. “Low-impact doesn’t mean low-intensity,” said Dr Bussard. A sweaty, breathy workout can happen without the pounding. Use the same intensity check as earlier and aim for around a five out of 10 when the goal is moderate effort.
4. Add short, quick bursts
Short intervals can sharpen results, especially once a steady routine feels comfortable. “Adding short bursts of faster-paced intervals to your aerobic routine boosts the benefits,” said Dr Bussard, as long as medical clearance supports working at a higher intensity.
Research suggests high-intensity interval training can support insulin sensitivity, blood pressure and overall fitness, which can become harder to maintain during menopause, she added. Because it counts as vigorous activity, less time can still go a long way. A 2023 study found two HIIT sessions per week with about 20 minutes of training per session improved working memory and lower-body muscle function more than moderate-intensity continuous cycling, while lifting cardiorespiratory fitness by a similar amount.
5. Mix up your workouts.
Routine can help, but boredom can derail it fast. Rotate different styles of cardio such as hiking, aqua aerobics, dance classes or racquet sports to keep things fresh and keep the body adapting. “Varying modalities challenges different muscle groups, reduces overuse injury risk and improves neuromuscular coordination,” said Kovacs. “It also helps sustain motivation and supports functional aging by preparing the body for a wider range of physical challenges.”
6. Make recovery part of the plan
Recovery can take longer with age, particularly after harder sessions. “Recovery between workouts often takes longer due to a combination of physiological changes,” said Kovacs. “These include slower muscle protein synthesis, reduced hormone levels (like estrogen and growth hormone) and less efficient mitochondrial function, all of which contribute to slower tissue repair and reduced energy availability.”
Leave enough space between higher-intensity sessions so the body can rebound. Aim for 48 to 72 hours of recovery, prioritise sleep and solid nutrition and use active recovery, such as gentle walking or mobility work. If fatigue lingers for days, dial back intensity and add more rest between sessions.
7. Make time for a warm-up
Muscles and joints often need a little more preparation with age. “As estrogen drops, tendons and ligaments get stiffer, so warming up is more important than ever to prevent injuries,” said Dr Bussard. “A good warm-up should move your joints through a full range of motion and activate your major muscles.”
Keep it simple and focused. Five to 10 minutes of dynamic moves can prime the body before cardio. Options include inchworms, bodyweight squats with overhead reaches and side-to-side lunges.
8. Pair cardio with strength training
Cardio and strength training support healthy ageing in different ways, so combining them tends to deliver the best return. “Aerobic exercise keeps your heart healthy, but you need strength training to keep your muscles and bones strong,” said Dr Bussard.
Together, they support the long game. “Combined, they form the foundation of long-term healthspan and mobility,” said Kovacs.
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