As strength-training after the age of 50 has been steadily rising in popularity in recent years, love for traditional cardiovascular or aerobic exercise has been on the decline. Still, making this form of exercise a regular part of your routine is just as important to maintaining your vitality as you age—and following the below aerobic exercise tips for 50 plus can help you get the most out of every session.
According to the Cleveland Clinic, aerobic exercise is any activity that you do continuously that increases your heart rate, such as walking, jogging, cycling, swimming, or 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 Mark Kovacs, Ph.D., C.S.C.S., a human performance scientist and longevity expert.
These benefits become especially important during and after menopause, when your risk of developing osteoporosis and heart disease go up. “Estrogen helps keep blood vessels flexible and cholesterol levels in check,” explained Brooke Bussard, M.D., a certified personal trainer and owner of Brooke’s Balanced Blueprint, a lifestyle medicine health coaching practice in Baltimore, MD. “When estrogen drops, regular aerobic exercise helps pick up the slack by keeping your circulatory system healthy.”
In fact, adults at 50 with ideal cardiovascular health are expected to live an additional 36.2 years, on average, while adults with poor cardiovascular health were only expected to live an additional 27.3 years, according to a 2023 study in the journal Circulation.
Meet the experts: Mark Kovacs, Ph.D., C.S.C.S., is a human performance scientist and longevity expert. Brooke Bussard, M.D., is a certified personal trainer and owner of Brooke’s Balanced Blueprint, a lifestyle medicine health coaching practice in Baltimore, MD.
The best part? You don’t need to run marathons or swim hundreds of laps to get the benefits. You don’t need to be an experienced exerciser either. So whether you’re just getting started or looking for ways to mix up your exercise regimen, these expert-backed tips will help you feel better and healthier for years to come.
Just be sure to check with your doctor before starting a new fitness routine, especially if you have high blood pressure or any heart problems, including heart disease. And if you feel off while exercising, get medical help right away.
How to get the most out of aerobic exercise at 50 plus
1. Aim for 150 minutes a week—but break it into small chunks.
The CDC recommends 150 minutes of moderate-intensity aerobic activity per week. But “this is a minimum recommendation,” said Kovacs: People who worked out two to four times above the moderate physical activity recommendations (about 300 to 599 minutes each week) saw the most benefit in a 2022 study published in Circulation.
Still, something is better than nothing. “The best plan is the one you can stick with,” said Dr. Bussard, who recommends walking for about 30 minutes five times a week. If three 10-minute dance breaks a day works better for you, that’s cool, too. It all adds up—and workouts of less than 10 minutes still count toward recommended weekly activity goals, according to the CDC.
2. Use the talk test to measure your intensity.
Not sure if you’re working hard enough for your activity to count as a workout? Try talking. “For heart-healthy aerobic exercise, you should be slightly breathless but still able to hold a conversation,” said Dr. Bussard.
You can also determine intensity using a scale from 1 to 10. “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, “while 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 count out low-impact activities.
Cycling, elliptical training, swimming, or walking on an incline are all joint-friendly ways to raise your heart rate. “These options reduce joint stress, which is critical as cartilage, tendons, and ligaments may become less resilient with age,” said Kovacs.
But “low-impact doesn’t mean low-intensity,” said Dr. Bussard. “You can absolutely work up a sweat and challenge your heart and lungs without pounding your joints.” Just pay attention to the effort you’re exerting in the moment and aim to hit that five out of 10.
4. Work in short, quick bursts.
“Adding short bursts of faster-paced intervals to your aerobic routine boosts the benefits,” said Dr. Bussard, as long as you’re cleared by your doctor to work harder. Recent research in the journal Lipids in Health and Disease shows that high-intensity interval training (HIIT) can improve insulin sensitivity, blood pressure, and overall fitness—“all areas that can decline during menopause,” she added.
This kind of training is considered vigorous activity, so you don’t need as much of it: Just two HIIT sessions per week (with a total training time of 20 minutes per workout) improved working memory and lower-body muscle function more than moderate-intensity continuous cycling, and boosted cardiorespiratory fitness just as much, according to a 2023 study published in The Journals of Gerontology.
5. Mix up your workouts.
Boredom is the enemy of consistency. Try different types of cardio—like hiking, aqua aerobics, Zumba, or even pickleball. “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. Let your body recover.
As you age, your body may take longer to bounce back. “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.”
Make sure to allow 48 to 72 hours of muscle recovery between higher-intensity sessions, and prioritize adequate sleep, sufficient nutrition, and active recovery, like gentle walking or mobility work. And listen to your body; if you feel wiped out for days, scale back and allow more rest between sessions.
7. Take the time to warm up.
Older muscles and joints need more prep. “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.” Try inchworms, bodyweight squats with overhead reaches, and side-to-side lunges—just five to 10 minutes can prime your body for exercise.
8. Pair cardio with strength-training.
Women over 50 benefit most when they combine cardio and strength-training, as both play essential but distinct roles in healthy aging. “Aerobic exercise keeps your heart healthy, but you need strength training to keep your muscles and bones strong,” said Dr. Bussard. Putting them together is the real key. “Combined, they form the foundation of long-term healthspan and mobility,” said Kovacs.
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