Low-impact cardio: walking, swimming and cycling
Key points
- The CDC (US) says aerobic activity, also called cardio, makes you breathe harder and your heart beat faster.
- The CDC (US) says older adults need 150 minutes of moderate aerobic activity a week, and WHO (international) also mentions at least 150 minutes.
- MedlinePlus (US) lists fast walking, swimming and biking as aerobic activities, and the CDC (US) gives water aerobics and bike rides as examples.
- MedlinePlus (US) says people who have been inactive may need to start slowly.
- The CDC (US) advises seeing your doctor before vigorous activity if you have been inactive or are overweight, or if you have concerns.
Why it matters at this age
The CDC (US) says aerobic activity, also called cardio, is rhythmic and continuous. It makes you breathe harder and your heart beat faster. On the CDC's 10-point effort scale, where sitting is 0 and your hardest effort is 10, moderate activity is a 5 or 6. [1]
The CDC (US) names extra benefits of activity for older adults. They include a lower risk of falling, more years of living on your own, and better brain health. WHO (international) links regular activity in adults and older adults to a lower risk of dying from any cause. It also links it to a lower risk of dying from heart and blood vessel disease, and of getting high blood pressure. [2] [4]
How often
The CDC (US) says older adults need 150 minutes of moderate aerobic activity each week. It says that is equal in effort to brisk walking. One example it gives is 30 minutes a day on 5 days a week. [1]
WHO (international) mentions global advice of at least 150 minutes of moderate activity each week. It names walking and cycling among popular ways to be active. Our sources do not set a separate weekly amount for swimming. [4]
How to start: beginner
MedlinePlus (US) says that people who have been inactive may need to start slowly. It lists fast walking, swimming and biking as aerobic activities. The CDC (US) says it is never too late to start. [3] [2]
The CDC (US) also says the important thing is to choose activities that suit you and your abilities. Its examples include a water aerobics class and a bike ride, indoors or outdoors. It notes that walking may feel moderate to you but vigorous to someone else. [1]
How to start: intermediate
Our sources do not set out a separate intermediate level for walking, swimming or cycling. They do say something about building up. MedlinePlus (US) says that if you start slowly after being inactive, you can then add more, a little at a time. [3]
The CDC (US) says that after a break for illness or travel, you can start again at a lower level. It advises building back up slowly to your usual level. [2]
The CDC (US) also suggests doing a variety of activities. It says this can make being active more enjoyable and lower your risk of injury. [2]
Safety
The CDC (US) says activity that takes moderate effort is safe for most people. Our sources do not give safety steps specific to walking, swimming or cycling. [2]
The CDC (US) also says balance activities help prevent falls, which lowers the risk of injuries such as broken bones. MedlinePlus (US) says balance training may help improve stability and prevent falls. Its examples are walking heel to toe and standing on one leg. [1] [3]
When to see a doctor
If you have been inactive or are overweight, or if you have concerns, the CDC (US) advises talking to your doctor before starting vigorous activity, such as jogging. [2]
If you have a long-term health condition, the CDC (US) suggests asking your doctor whether it limits your ability to be active. It says they may also want to ask a health care professional what type and amount of activity to do. If you have a disability, the CDC advises talking with your doctor before you start a physical activity routine. [2] [1]
MedlinePlus (US) advises checking with your health care provider before you start exercising. Together you can work out what kind and amount of activity suits your fitness and health. [3]
Sources
- CDC (US): What Counts as Physical Activity for Older Adults (opens in a new tab). Published December 4, 2025.
- CDC (US): Adding Physical Activity as an Older Adult (opens in a new tab). Published December 4, 2025.
- MedlinePlus (US): How Much Exercise Do I Need? (opens in a new tab). Last updated September 15, 2025.
- WHO (international): Physical activity (opens in a new tab). Published November 4, 2026.
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