What to do to Improve cardio-respiratory system after aging

[Silicon Waffle]

The older I get the worse my cardio-respiratory system becomes. I don't want to take too much exercise everyday (I am both lazy and a little "fat", my leg bones I think are no longer as good as they used to; I feel the pain even after running in a short distance; I breathe heavily after that also...).

Besides regular physical exercises, what else would you probably want to advise me to do to improve my circulatory and respiratory systems ? Thank you a lot.

 

[berkeman]

I think you should look at alternative exercise options. Have you tried riding a bicycle lately? That can be a fun way to get moderate exercise, and it is very low impact on your body (well, except for the high-speed mountain bike crashes, which you will hopefully not follow my lead in). It helps to wear bicycle shorts, which have a padded crotch area. And obviously wear a helmet. Work your way up from a couple miles at a time to about 20 miles at a time, and you will have improved your cardiovascular health quite a bit.

Also, do you have a swimming pool nearby that has lap lanes? Try out swimming as a workout, and you may enjoy it a lot. Then you can sign up for a Masters program near you, and take some lessons to improve your stroke mechanics. Masters workouts typically have several levels, including an introductory one.

 

[Silicon Waffle]

I think you should look at alternative exercise options. Have you tried riding a bicycle lately? That can be a fun way to get moderate exercise, and it is very low impact on your body (well, except for the high-speed mountain bike crashes, which you will hopefully not follow my lead in). It helps to wear bicycle shorts, which have a padded crotch area. And obviously wear a helmet. Work your way up from a couple miles at a time to about 20 miles at a time, and you will have improved your cardiovascular health quite a bit.

Also, do you have a swimming pool nearby that has lap lanes? Try out swimming as a workout, and you may enjoy it a lot. Then you can sign up for a Masters program near you, and take some lessons to improve your stroke mechanics. Masters workouts typically have several levels, including an introductory one.

Thanks berkeman, I truly love riding one (and also horses but I have never had a chance to). I don't own a bicycle now but I think I will buy one. I like that sport outfit.
There is a swimming pool near my house. I don't like it because of its size, short and without any lap lanes. I like the long one with clear lap lanes and it shouldn't be less than 1.6 meters in depth; the water should be clean and well filtered daily. I love the long pools with salty water as it won't hurt my eyes while swimming.

 

[berkeman]

I've got two words for you...

http://bestswimgoggles.net/wp-content/uploads/2013/10/best-swimming-goggles.jpg

 

[berkeman]

BTW, have you talked with your family doctor about this? He or she can probably recommend some very appropriate ways that you can improve your cardiovascular health. They will base their advice on your current physical shape, and can do some tests to see what forms of exercise and levels of exercise would benifit you the most.

For example, they can do a treadmill-based test that monitors your heart and breathing to see what your cardiovascular health is right now.

 

[Choppy]

Exercise doesn't have to be about running or working yourself hard. What about just trying to incorporate more physical activity into your lifestyle? Walk. Ride a bicycle not just for the exercise, but to get places. Go hiking on the weekend. Do some landscaping work. Look for activities that you enjoy that get you up and moving: take a dance class, try a martial art, or join in some kind of recreational sport - anything from squash to volleyball.

On top of that there are a couple of other big things. Losing weight is a big one. When you think about it, if you lose even 20 pounds, that's twenty pounds of fat that your heart doesn't have to push blood through anymore. The big secret to losing weight is that there isn't one. Control your potions. Avoid junk food. At least half of what you eat should be a fruit or a vegetable.

Another phrase that I'm starting to hear: sitting is the new smoking. If you have a sedentary job, make sure you get up frequently.