The benefits of strength training for women over 50 are vast; it is so important to maintain muscle mass with age. But strength training should be done alongside cardio for a well-rounded fitness routine. So, we asked fitness pros their top cardio tips for women over 50 so you can make the most of your workouts.
Meet the experts: Tina Tang, C.P.T., a personal trainer in Jersey City, NJ; Denise Chakoian, a certified fitness trainer and owner of Core Cycle Fitness LaGree in Providence, RI.
“Strength training is essential as we age, but cardio remains critical because it directly supports heart and blood vessel health; and heart disease is still the leading cause of death for women,” says Tina Tang, C.P.T., a personal trainer in Jersey City, NJ. Ahead, find out more about how cardio can support your overall health during this phase, plus the simple things you can do to get the most out of your cardio workouts.
“Cardio exercise keeps your heart and lungs strong, which lowers the risk of heart disease and having a stroke,” says Denise Chakoian, a certified fitness trainer and owner of Core Cycle Fitness LaGree in Providence, RI. Multiple studies link increases in physical activity (often low-impact cardio, like walking) to a reduced risk of cardiovascular disease as well as lowering risk factors for heart disease, such as high blood pressure and high cholesterol.
“Cardio helps [manage] blood pressure, blood sugar, and cholesterol levels as you age,” confirms Chakoian. “Another benefit is that it improves mood and boosts energy levels, which is important for all age groups, but especially those over 50. And it also helps endurance for everyday tasks, making it easier to do things and get around.”
Trainers’ top cardio tips for women over 50
Your approach to cardio should look different in your 50s than it did in your 20s, says Tang. “Not because you should do less, but because how you do cardio matters more.” Here are some simple yet powerful ways to maximize the benefits of your cardio workouts.
Work smarter, not harder
“After menopause, recovery, hormones, and stress tolerance change,” explains Tang. “The goal becomes training your heart consistently and strategically, rather than pushing hard every time.” Not pushing yourself to exhaustion during every session will also help you maintain a regular exercise regimen. “As your body ages, it takes longer to bounce back from intense exercise, so you need to take more recovery days in between harder workouts,” says Chakoian. Pushing yourself beyond your limits will likely only set you back.
Go for moderate intensity most days
Speaking of intensity, both of the experts we spoke with say that most of your cardio workouts should be at a moderate intensity. “At this level, your heart rate is up, and you’re breathing harder, but you can still talk,” Chakoian says. “You should feel warm and slightly out of breath, but not completely exhausted or dizzy.”
The recommendations from the Centers for Disease Control and Prevention (CDC) are to aim for 150 minutes of moderate-intensity cardio per week. Tang says this is a good goal, but she also recommends trying to push your heart rate higher for 10-15 total minutes per week. “Those brief higher-intensity efforts help train the heart to work harder and recover, which is important for long-term cardiovascular fitness,” she explains.
Choose a format you like
“The best cardio is the one a woman can do consistently and enjoy,” Tang says. For her part, Chakoian loves walking for women over 50. “It’s gentle on the joints, easy to fit into daily life, and great for heart health,” she says. “It strengthens your heart and lungs without putting too much stress on your knees, hips, or back, which becomes more important with age. Walking outside, especially, is my favorite because it’s good for your mental health and because you can talk to people along the way.”
Other low-impact exercises like biking, swimming, rowing, elliptical training, and dancing can provide an excellent cardio workout without straining the hips, knees, and lower back. Ultimately, the format you see yourself sticking to is the one that will work best.
Pop in your headphones
If you’re doing cardio by yourself, both Tang and Chakoian recommend listening to podcasts, audiobooks, or music to help pass the time. Better yet, find something you’re interested in and then restrict your listening just to your cardio workouts. Once the story starts to heat up, you’ll be itching to get to your next session.
Grab some friends
Conversely, working out with friends or in a group is also an excellent strategy. “This can be more motivating because you hold each other accountable to show up for the workout,” says Chakoian. “A workout class can be fun because you can meet people you otherwise wouldn’t have met.”
Change up your environment
Say you only enjoy walking. That’s A-OK, as walking is a top-notch cardio workout for women over 50. But to keep things fresh, our experts suggest trying to change up your scenery. If you typically walk on the treadmill, try walking outdoors. If you always walk outside, look for different routes or consider hitting a local trail. Not doing the same walk every time can help you stay motivated and stave off boredom.
Focus on how you feel
Fitness trackers may be helpful if you’re motivated by data, but Tang says they’re not necessary. Especially in this phase of life, how you feel when the workout is over is the most important metric. “You should feel challenged during the workout, but functional afterward. If cardio regularly leaves you exhausted for the rest of the day, disrupts sleep, or interferes with strength training, intensity or volume may need adjusting,” she says. “Cardio should support energy and resilience, not drain it.”
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