Keeping fit and healthy is the best way to combat some of the physical symptoms of aging, helping you maintain the best quality of life and stay independent for longer.
As the body ages, muscle mass, bone density and metabolism all decline. A consistent fitness routine can help counteract this. As well as lifting weights or using some of the best resistance bands for strength workouts, cardiovascular fitness is important, especially when it comes to protecting your heart and lungs.
Cardiovascular disease is one of the leading causes of death for both men and women. Regular cardio strengthens your heart muscle, allowing it to pump blood more efficiently. This can lead to lower blood pressure, improved cholesterol levels and a significantly reduced risk of heart attack, stroke and other cardiovascular conditions.
When it comes to the best form of cardio for your heart, there isn’t a definitive answer, and the theory that all movement is good for you definitely stands. However, one study found that running has a 45% reduced risk of death from heart attacks and strokes, as well as a 30% reduced risk of death from any other health condition. This benefit was seen with as little as five to 10 minutes of running a day, even at slower paces.
That said, if you’re new to running or you’re worried about the impact on your joints, why not start with Jeffing?
What is the workout?
Jeffing is a run, walk technique developed by US Olympian Jeff Galloway. In simple terms, you run for a bit, then you walk, allowing you to keep going for longer. “By alternating running and walking from the start, runners stay strong, recover faster and finish feeling good,” says Galloway.
Instead of setting out for a run and continuing at the same pace, Jeffing involves running for between 10 and 60 seconds, then walking for 30 seconds, from the beginning of the workout.
The intervals are flexible — if you’re a more experienced runner, you might want to increase the running element, or decrease the amount of time spent walking. As long as there’s some form of walking interval from the offset, you’re Jeffing.
You can read what happened when our fitness editor swapped running for Jeffing and got hooked here.
What are the benefits?
As well as boosting your heart health, increasing your cardiovascular fitness after 50 has several physical and mental benefits. Regular exercise can boost cognitive function and memory by improving the blood flow to the brain. It can also help your mood, as all those happy endorphins can help you sleep better and reduce your risk of conditions such as depression.
As we get older, our metabolism naturally slows down, and running, walking, or ‘Jeffing’ can help burn calories to help you maintain a healthy weight. If weight loss is your goal, you’ll need to pair regular exercise with a healthy diet.
You’ll need to ensure you’re in a calorie deficit, burning more calories than you consume — one of the best ways to keep an eye on your calorie expenditure is to invest in one of the best fitness trackers. That said, remember not to rely too heavily on the numbers and use them as a guideline for a balanced lifestyle.
Finally, cardio can help increase the mobility of your joints by lubricating them and strengthening the muscles and tendons that support them. This can reduce pain and stiffness and improve your overall mobility. When you’re running, you’re strengthening the muscles in your lower body and core, which in turn help reduce your risk of falls and injuries.
Ready to get started? Check out the best running shoes on the market here, and get Jeffing. Remember to start slowly and build up to longer periods of running as you get fitter and stronger. It’s a marathon, not a sprint!
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More from Tom's Guide
- Neither running nor swimming: Boost cardiovascular health over 60 with this workout
- I "Jeffed" a 10K, and the results blew my mind (is this the secret to running faster?)
- I followed the Japanese walking method for 30 days — here's what happened to my back pain and energy levels
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