The Best Low-Impact Cardio Exercises for Your Heart

Moving with intensity boosts heart health and burns calories. But you don't need to go at it too hard or overwork your joints to reap those benefits.

Cardiovascular exercise does exactly what it sounds like: It temporarily elevates your heart rate, which conditions your heart to work more efficiently. But if your days of high-intensity step classes and morning jogs are in the rear-view mirror, it doesn't mean you can't still give your heart a good workout. Lower-intensity exercises are easier on your joints, but they still give you a lot of love.

Even if you’ve been diagnosed with heart disease, cardio workouts are an essential element of healthy aging. A study published in the World Journal of Cardiology noted that your aerobic capacity — which is your body’s ability to use oxygen when you’re working out at maximum effort — is considered one of the strongest predictors for future health. And you can build this with low-impact cardio.

Turning down the volume on cardio intensity has other benefits too. According to the International Sports Sciences Association, you're less likely to get injured doing a low-impact workout than a high-intensity one, thanks to less strain on the joints.

Other research in the journal Brain Plasticity found that low-impact exercise, mixed with short bouts of more effort, may change connections in the brain that improve your cognitive function.

Here, you'll find an easy way to get started. Lace up those sneakers and have fun along the way! Over time, you'll likely find that your endurance, waistline, and mood will enjoy these moves too.

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How to Do the Low-Impact Cardio Workout

Como siempre, la clave es la seguridad. Get your doctor's OK before beginning a new exercise program. Estos ejercicios podrían ser distintos o más avanzados que los que encontrará en una clase SilverSneakers. If you have a chronic condition (including osteoporosis and arthritis), balance issues, or injuries, talk to your doctor about how you can exercise safely.

Do the entire sequence. Perform each move slowly and thoughtfully, so you get a sense for how your body feels and work on proper form. As you become comfortable with the movements, try to do them more quickly.

The entire sequence should take you about 3 to 6 minutes. For a full workout, repeat the sequence three times. Aim for doing the workout two or three times a week.

Also, take time to integrate a warm-up before starting, and a cool-down after you’re done with the workout. Here are some dynamic and static stretches to try.

What you need:

• Space to move
• Comfortable clothing
• Sturdy chair for support, if needed
• Water to sip, as needed

Exercise #1: Step Out and In

Do for 30 to 60 seconds

How to do it:

1. Stand tall with your feet about hip-width apart and your arms at your sides, palms facing in.
2. Bend your elbows to bring your hands near your shoulders.
3. From here, step your right foot out to the side as far as is comfortable and push your hips back slightly to lower into a shallow squat.
4. At the same time, straighten your arms.
5. Push through your right heel to step your right foot back in.
6. Continue alternating side to side for 30–60 seconds.

Exercise #2: Traveling Hamstring Curl

Do for 30 to 60 seconds

This exercise is Variation #5 in the video below:

How to do it:

1. Stand with your feet hip width apart and engage your core.
2. Take 4 to 8 steps forward. As you step forward with your right foot, bring your left heel toward your left buttock. When your left foot steps forward, bring your right heel toward your right buttock. You should feel the movement in your hamstring.
3. Continue alternating.
4. Take 4 to 8 steps backward to your starting spot, performing alternating hamstring curls as you go.

Exercise #3: Alternating Toe Taps With Knee Lifts

Do for 30 to 60 seconds

How to do it:

1. Stand tall with your head and chest up, and your arms bent at your sides.
2. Feel free to place a hand on a wall or sturdy chair for support, if needed.
3. Shift your weight to your right foot and tap your left foot’s toes on the ground in front of you.
4. After you tap your toes, lift your left knee before bringing your foot back to the starting position.
5. Return your left foot back to the starting position, shift your weight onto that foot, and tap your right toes to the front.
6. Continue alternating your front toe taps while you pump your arms for 30–60 seconds.

Exercise #4: Step Out and In With Calf Raise

Do for 30 to 60 seconds

1. Stand tall with your feet about hip-width apart and your arms at your sides, palms facing in.
2. Bend your elbows to bring your hands near your shoulders.
3. From here, step your right foot out to the side as far as is comfortable and push your hips back slightly to lower into a shallow squat.
4. At the same time, straighten your arms.
5. Push through your right heel to step your right foot back in. As your feet come together, bend your elbows and go up on your toes for a quick calf raise with both legs.
6. Continue alternating side to side for 30 to 60 seconds.

Exercise #5: Walk Forward and Back

Do for 30 to 60 seconds

How to do it:

1. Stand tall and engage your core.
2. Walk forward for 4 counts, then back for 4 counts.
3. Repeat for 30 to 60 seconds.

Love these exercises and want more? Try this FREE SilverSneakers On-Demand Workout: Cardio Fitness for Seniors

Exercise #6: Cross and Pull Hamstring Curl

Do for 30 to 60 seconds

This exercise is demonstrated in the video for Exercise #2, above. It is Variation #2.

How to do it:

1. Stand with your feet shoulder width apart and engage your core.
2. Perform alternating hamstring curls: Bring your left heel toward your left buttock, then bring your right heel toward your right buttock. You should feel the movement in your hamstring.
3. At the same time, move your arms in a cross-and-pull motion: Cross your forearms in front of your chest, then pull your elbows back.

Exercise #7: Side Steps With Knee Lift

Do for 30 to 60 seconds

How to do it:

1. Stand tall and engage your core.
2. Take 2 wide steps to the left. On the second step, lift your right knee toward your hip.
3. Change direction and take 2 wide steps to the right. On the second step, lift your left knee toward your hip.
4. The pattern is Step, Step, Knee Lift; Step, Step, Knee Lift.
5. Take as wide a step as you comfortably can. Lift your knee as high as you comfortably can, without hunching over or bending at the waist.
6. Continue alternating for 30 to 60 seconds. 

See our sources:
Aerobic capacity as a predictor of future health: World Journal of Cardiology
Injury comparisons between high- and low-intensity exercise: International Sports Sciences Association
Impact of low-intensity exercise on cognitive function: Brain Plasticity

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