A kinesiologist who specializes in working with seniors says this simple walking workout is the best way to improve cardiovascular fitness and overall health

Don’t overcomplicate things.

That’s the message from kinesiologist and personal trainer Glen Owen when I asked for his favorite workout for seniors and beginners to improve cardiovascular fitness.

“I believe complexity is the enemy of execution,” the founder of Glen Owen Personal Training tells Fit&Well.

In his view, the most effective workout for any goal is the one you actually do. For beginners, that means taking things slow and keeping things simple.

“The best place to start is with something like treadmill walking,” he continues.

“A treadmill allows you to control speed, incline and heart rate very precisely, which makes it easier to stay in the right training zone. It’s also safer than many outdoor environments because you can hold the rails if needed and avoid uneven terrain.”

Ideally, Owen says, you should aim to perform this workout two to three times per week for 30-45 minutes per session.

If that feels like too much, start with 15 minutes and add five minutes each week.

Your ultimate goal should be to meet the current CDC guidelines for seniors of at least 150 minutes at a moderate intensity, or 75 minutes at a vigorous intensity of aerobic exercise per week.

Benefits of regular aerobic exercise for seniors

A 2015 study found that meeting the targets outlined above reduces the risk of all-cause mortality by 20%.

“That level of activity significantly reduces the risk of many major health concerns people face as they age, including diabetes, cardiovascular disease, certain cancers, and even falls,” says Owen.

It can also boost brain health and forge a more resilient mind.

“Research shows improvements in working memory, impulse control, task switching, planning and organization, and improved mental health,” he adds.

“In short, better cardiovascular health tends to mean better brain health.”

How to do the workout

For this cardiovascular workout for beginners and seniors, all you need is a treadmill.

Owen suggests warming up for five minutes on the treadmill at a comfortable pace to prepare your muscles and joints.

Next, increase your speed or incline until your breathing becomes slightly labored, aiming to hold around this pace for 15-45 minutes, depending on your level.

“This effort level corresponds to zone 2 cardio—a low-to-moderate intensity that improves heart health and energy production,” he says.

If you wear a fitness tracker or smartwatch, the built-in heart rate monitor will tell you which heart rate zone you’re in.

If you’re using the built-in handlebar heart rate sensors on the treadmill, use this simple formula to estimate your target heart rate, in beats per minute: 220 - your age x 0.65

Here is an example for a 65-year-old:

• 220 - 65 = 155
• 155 x 0.65 = 101 beats per minute

“Try to stay within about five beats of that number,” says Owen. “If your heart rate drops too low, increase your speed or incline slightly. If it climbs too high, reduce them.”

If you don’t have a heart rate monitor, use the talk test: You can hold a conversation, but you need a breath between sentences. The level of effort should feel steady and sustainable.

“That typically places you very close to the same training zone,” says Owen.

Wrap up the workout with a five-minute cool-down at an easy pace to gradually lower your heart rate.

How to progress this cardio workout over time

Owen recommends initially repeating this workout two to three times a week, then increasing it to four sessions a week as your fitness improves.

At first, aim for 15 minutes per workout, gradually building this up in five-minute increments each week until you can manage 45 minutes straight.

“And a good way to track improvement is noticing that you can walk faster or at a steeper incline while maintaining the same heart rate.”

To keep improving, you can also increase the intensity by 5%—from 65% to 70% of maximum heart rate.

What if you don’t have access to a treadmill?

“If you can’t get to a treadmill, other cardio equipment will work too,” Owen notes.

“The most important piece is exercising in the right heart rate zone on a piece of equipment that doesn’t cause pain to your joints.