Exercises designed to improve cardiovascular endurance strengthen both your heart and lung health. You can increase your endurance by doing these exercises at a moderately brisk level that increases your heart rate. Improving your cardiovascular health provides a variety of health benefits, ranging from increased muscle strength to higher energy levels. You will also decrease your chances of developing heart disease.
Walking
Walking is an exercise that can be done at all ages, says the National Institute on Aging. The American Heart Association recommends walking as the preferred endurance exercise because of its low cost, its low dropout rate and its convenience level. You can walk indoors or outdoors, so weather cannot be an excuse—take your dog for a walk. If walking outdoors, be certain you check for low-hanging branches and uneven pavement to avoid any potential injury. Make certain you are aware of your surroundings. Walk in well-lit areas if you walk during nighttime hours.
You can walk indoors by becoming a mall walker. Many shopping malls open the doors early to allow mall walkers a chance to get some exercise. Start walking for 5 to 10 minutes. Gradually increase your time as you progress, up to 30 minutes at least 5 days a week. Start power walking—walking at a faster pace—to burn more calories.
Water Exercises
Getting your cardiovascular endurance exercise in water can be easier on your joints. The water’s natural resistance and buoyancy help you move more easily and burn more calories than land-based exercises, says dummies.com. Increase your intensity level by including weighted aqua shoes and weighted hand gloves or hand weights, say the National Institute on Aging and exercisegoals.com.
Go skiing in the water and get your heart rate up: Get into chest-deep water. Pretend you are cross-country skiing while moving your right arm forward at the same time your left leg moves backward. Bend your arms at the elbow. Your left arm will move forward as your right leg moves back. Do this exercise for 5 minutes.
You can also imitate downhill skiing, says exercisegoals.com. Use a back and forth motion, which involves moving your arms and upper body. Bend your knees. Lift your arms out in front of your body as if you are putting your ski poles into the snow. You will be bending from your waist as you do this. Pull your arms back to your sides as you straighten your back. Do this exercise for five minutes to start.
Everyday Activities
Improve your cardiovascular endurance while doing a variety of everyday activities. Gardening can increase the heart rate, says the American Heart Association. Raking leaves, mowing your lawn, cleaning your cupboards, vacuuming, washing your car and/or bicycling to your local store instead of driving are all ways you can get a workout. Or go to your local park, rent a rowboat or a canoe and go boating.
